The key to clear, radiant skin and thick, swingy hair can’t always be found on your vanity table. In fact, some nutritionists suggest you check your crisper drawer. Join us as we explore the possibility that certain “superfoods” may be good for your hair and complexion.
1. ARONIA BERRIES
The antioxidant power of aronia berries (also known as chokeberries) crushes the competition. “They’re packed with polyphenols—more than acai, more than blueberries. They help reduce inflammation, minimize acne and wrinkles, and increase circulation,” says Juice Generation founder Eric Helms, author of The Juice Generation: 100 Recipes for Fresh Juices and Superfood Smoothies (Simon & Schuster). “Aronia berries look and taste like very small, very tart blueberries.” Blend frozen ones in a breakfast smoothie, bake them into muffins, or (if you’re feeling really ambitious) use them for jam or syrup.
2. BELL PEPPERS
They come in the same colors that gummy bears do—red, orange, yellow, and green—but that’s not why bell peppers are the stars of the crudités platter. Spiked with
vitamin C, they kick up
collagen production for
healthy hair and
skin. “Even minor vitamin C deficiencies can lead to dry,
splitting hair that breaks easily,” says nutritionist Joy Bauer, author of
Joy Fit Club (Houghton Mifflin Harcourt). Toss half a sliced bell pepper into your salad or stir fry them for extra crunch and color, or just chop them into sticks—they make perfect hummus scoopers.
3. LOBSTER
No one needs an excuse to order a lobster roll. Here’s one anyway: “The high zinc content in lobster protects cell membranes, helps maintain collagen, and promotes speedy skin renewal,” Bauer says. It’s healthiest boiled or in paella (but still counts if it’s lightly drizzled with butter or added to mac and cheese).
4. SPINACH
Kale has a hell of a PR team, but spinach is no slouch either. “Spinach delivers a triple dose of wrinkle-fighting antioxidants: vitamin C,
vitamin E, and beta-carotene,” says Bauer. “All three work in concert to protect your skin from the sun’s aging UV rays.” (Yes, you still need to wear
sunscreen.) Aim for one cup per day; use it in your salad instead of romaine, or wilt a bag of green leaves into your pasta sauce or soup.
5. LENTILS
These sequin-shaped legumes are a good source of protein and iron, so they beget full-bodied hair if you’re deficient in iron or a vegetarian, says Bauer. Combine one cup cooked lentils with caramelized onions and a splash of balsamic vinegar for a simple side dish, or make a hearty lentil soup with veggies.
6. CHIA SEEDS
These cute little guys are packed with protein, fiber, and loads of omega-3s, which reduce inflammation, says nutritionist Keri Glassman, author of The New You and Improved Diet (Rodale Press). They’re a sneaky diet tool, too: Since they absorb up to ten times their weight in water, they keep you feeling fuller longer. Float them in juice, sprinkle a teaspoon of them on your yogurt, or try a chia pudding (blend a palmful with two cups of milk, a half-teaspoon of vanilla, and two teaspoons of dried fruit, like dates, currants, or figs).
7. ALMONDS
Almonds are rich in flavonoids (which promote heart health) and vitamin E, “a nutrient that’s vital to skin health,” says Bauer. They can help ward off damaging free radicals and even oxidative damage caused by smoking, according to a study from the Chinese Center for Disease Control and Prevention. Snack on a handful of almonds (Bauer likes them oven-toasted with spices) or almond butter on apple slices
8. SEA BUCKTHORN
Nutritionists swear by omega-7s in sea buckthorn for promoting strong hair and nails and helping skin hold onto moisture. It’s not very tasty, so try an oral supplement like Sibu Beauty Sea Buckthorn or look out for sea buckthorn at the juice bar.
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