Beauty from the inside out: How healthy hair, skin and nails start with what you eat

Can we be honest for a second? The version of “beauty” that we see on social media is a lot to say the least — perfect lighting, perfect skin, perfect everything. But real beauty, the kind that lasts, doesn’t come from a filter. It comes from how you care for your body day in and day out, including how you feed it.

So, let’s talk about what’s on your plate and how you’re nourishing your beauty from the inside out.

GORGEOUS SKIN REQUIRES HYDRATION, NUTRITION

Let’s start with your skin. Glowy skin isn’t just about what you put on it; it’s about how you nourish it. Foods rich in vitamin C — like strawberries, oranges and bell peppers — are the MVPs of collagen production. Healthy fats from foods like avocados, nuts and fatty fish help keep your skin feeling soft and hydrated.

Speaking of hydration — drinking enough water truly makes a difference in your skin’s health and appearance. Don’t forget to drink your water!

PROTEIN AND MICRONUTRIENTS: THE KEYS TO HEALTHY HAIR

Your hair also tells a story. If it’s feeling dull or thin, it could be a sign that your body needs more nutrition. Hair is comprised of protein, so it’s crucial to meet your protein goals with foods like eggs, chicken, beans and yogurt. Micronutrients like iron and biotin also support healthy hair growth. You can find these nutrients in a variety of foods, including leafy greens, seeds and whole grains.

WEAK OR BRITTLE NAILS? CONSIDER YOUR DIET

And we can’t forget your nails. Pretty polish can add a pop of color, but weak or brittle nails may be a sign that your diet is falling short. Protein, iron and zinc all play a role in keeping your nails healthy and strong. Here’s some good news for us Coasties: Oysters are a good source of both iron and zinc!

But let’s bring it back to the beginning. Beauty is not measured by the number on the scale or how clear your skin is. You’re beautiful just the way you are. And the best part about feeding your beauty from within? You don’t have to overthink it. Focus on balanced meals and consistent intake. Beauty isn’t something you earn; it’s something you support.

REFRESHING SUMMER GLOW SALAD

This vibrant summer salad, which serves two to three, combines nutrient-rich ingredients that work together to support your body’s natural glow. It provides powerful vitamins, minerals and other healthy nutrients to support strong hair, radiant skin and healthy nails from the inside out.

INGREDIENTS:

• 4 cups spring mixed greens
• 1 cup strawberries, sliced
• 1 cup bell peppers, chopped
• 1 cup shredded carrots
• 1 avocado, diced
• 1 1/2 cups grilled chicken breast, chopped
• 2 tablespoons walnuts or almonds, chopped (optional)
• 1-1 1/2 tablespoons of your dressing of choice

DIRECTIONS:

1. Place the spring mixed greens in a large bowl.
2. Layer on the strawberries, bell peppers, shredded carrots, avocado and grilled chicken.
3. Sprinkle in optional nuts.
4. Drizzle your dressing of choice over the salad just before serving.
5. Toss gently to combine.
6. Serve and enjoy!