Nutrition is a major player in skin and hair health. I can think of a dozen foods off the top of my head along with the various vitamins, minerals, protein, and antioxidants that they provide to your body which can help make a difference in your skin and hair.

Here’s your food prescription:

Lean red meat, turkey, lentils, eggs for protein: important for making new skin cells and skin repair. The iron in the protein carries oxygen to your cells all over the body including hair follicles. Many women do not get enough protein.

Peanut butter, avocado, almonds, wheat germ for vitamin E: good for skin repair and a strong anti oxidant. Vitamin E helps to keep healthy skin cells healthy.

Strawberries and blueberries, broccoli, oranges, red peppers for vitamin C: important in collagen production and skin elasticity.

Mango, apricots, carrots, and sweet potatoes for beta carotene: this antioxidant helps prevent premature aging and has a role in the growth and repair of skin.

Salmon, walnuts, flaxseeds for omega-3 fats: keep the cells that make up your skin healthy.

Water: your body is well over 60% water. Water is what keeps skin moist and hydrated. Overdoing it on alcohol and caffeine can dehydrate the skin. A good rule of thumb is for every alcoholic beverage you drink or cup of coffee or soda with caffeine, follow it with a glass of water.