Seven ways to eat for better hair, skin and nails

1. Eat berries for beautiful skin

Packed with plenty of flavour and free-radical-fighting antioxidants like ellagic acid, berries are a win-win. An edible anti-ager, they help neutralize cell damage caused by stress, the environment and harmful UV rays — some studies show berries may even help fight wrinkles.

Click here for more on the health benefits of strawberries.

2. Add spice to protect your eyes

Now see this! Herbs and spices like paprika, coriander and parsley are packed with two powerful eye-strengthening antioxidants: lutein and zeaxanthin. Like sunscreen for your peepers, these all-star ingredients help protect your retinas from ultraviolet light damage, one of the leading causes of cataracts. And Australian researchers found saffron may actually improve the vision of people suffering from macular degeneration by helping cells in the retina to repair themselves.

3. Say yes to pineapple for a happy mouth

Here’s something to smile about: This tangy treat does wonders for your mouth. Thanks to high levels of vitamin C and an enyzme called bromelain that comes from its core, just a small serving of pineapple can help fight gum disease, stimulate digestion and minimize plaque. (A recent Indian study found that brushing with a bromelain-extract toothpaste significantly reduced stains on teeth.) Even better, pineapple (as well as citrus fruits) has been linked to sweeter breath and better body odour.

4. Load up on lentils for glossy locks

Protein makes up 97 percent of a hair follicle, and these tiny legumes are packed with it. As an added bonus, lentils are also high in iron, zinc and the vitamin biotin, all of which protect the strength, colour and regular growth of your hair. If you’re not getting enough on the legume front, try taking a biotin supplement.

Click here for more on the health benefits of biotin.

5. Sit up straight at meals

Good posture does a lot more than just make you look good; it makes you feel good too! Studies show keeping a straight back helps stimulate happy memories and improve your confidence. Plus, if you do it while you eat, it may help prevent acid reflux by putting less pressure on your abdomen. Try it — you’ll feel better in a flash!

6. Nail it with spinach

Sure, Popeye showed off his muscles more than his manicure, but we’re pretty sure he had strong nails too. That’s because a diet packed with iron helps prevent common problems like ridges, depressions and soft, weak fingernails, which are all associated with iron deficiency and anemia. Other great foods for boosting your iron intake include oysters, red meat, dried fruit and beans.

7. Beat belly bloat with probiotics

Here’s our favourite flat-belly snack: a bowl of protein-packed Greek yogurt with sliced-up banana. And guess what: It’s doubly powerful! The probiotics in yogurt are the same as the good bacteria found in your gut, which help with healthy digestion. Even better, a regular dose of potassium is key to balancing sodium levels in your body when they become too high, another common cause of bloating caused by water retention.

Click here for more natural ways to deal with bloating.

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