Do you sometimes look in the mirror and feel like your skin isn’t looking as smooth and youthful as it used to be? Maybe your hair is thinning or not as thick or glossy as you remember? And what about your nails? Are they strong and healthy or are they constantly chipping, peeling and breaking? If any or all of these scenarios sound like you, it may be possible you’re missing some important nutrients from your diet. Even if you are eating a healthy balanced diet, factors like stress, illness or bad habits like smoking and drinking can strip your body of the necessary nutrients it needs to function. A lack of these nutrients can also affect the way our skin, nails, and hair look.
But not to worry. With the reintroduction of the nutrients you’re missing, your skin, hair, and nails will bounce back looking just as good, if not better than before. We partnered with iHerb to you give you some of the most beneficial vitamins, minerals, and antioxidants to nourish your hair, skin, and nails for a gorgeous radiant you.
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1. GRAPE SEED EXTRACT
Dating back thousands of years, cultures like the Greeks have recognized the healing power of grapes. While they didn’t know exactly why years of scientific research have confirmed that a glass of wine is a rich source of healthy antioxidants. But the seeds from those same wine grapes also contain powerful antioxidants as well called proanthocyanidins. With wound healing and cell-protecting properties, early studies have shown that taking the extract of grape seeds may help to reduce the effects of UV triggered skin damage, and environmental stress while encouraging tissue healing and the regeneration of cells. A study published in the journal Nutrition and Cancer suggests that, when applied topically, grape-derived antioxidants may even have cancer-fighting abilities. These compounds have been linked to improved skin’s texture and have been shown to reduce the signs of aging. This can result in visible signs of healthy, more vibrant skin.
What’s even more amazing is that grape seed extract is 50 times stronger than vitamin E. And it also doesn’t just protect our skin from damage, but also actively scavenges free radicals, the oxidizing atoms that can cause the skin to age. Grape seed extract works to repair cells from the inside out working to prevent cell damage before it even happens. For your skin, that means a more youthful radiant complexion with less fine lines and wrinkles.
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You can’t read too much news about health without coming across something about the healthy wonders of magnesium. And for good reason. While magnesium is most often associated with its anti-anxiety and its muscle relaxing effects, it is also a super important mineral involved in over 300 cellular and enzymatic reactions in the body. It helps to accelerate our body’s energy production systems, support nerve function and promotes deep restorative sleep. But it’s also involved in the health of our hair, skin, and nails.
If your skin looks like it could use a boost, magnesium may be able to help by raising levels of fatty acids on the skin while supporting collagen production. That means more hydrated, buoyant skin that has better elasticity and tone. In other words: fewer wrinkles. Do you break out when times are rough? Magnesium is also beneficial for those of us who suffer from hormonal or stress-related acne. It can help to lower cortisol which can trigger increased oil production on the skin and clogged pores during times of stress.
One study suggested that up to 75% of us are not getting enough magnesium. This means we’re also missing out on its incredible health benefits. Some symptoms of low magnesium include nausea, muscle cramping, decreased appetite or a general feeling of fatigue and weakness. Your nails and skin may also be showing signs of low magnesium as well. If your nails grow slowly, are soft, brittle or easily broken and your skin is super dry and broken out you may benefit from more magnesium.
Even if you eat a balanced diet with plenty of magnesium-rich leafy greens, nuts, and seeds you may not be getting your daily required dose due to the depletion of minerals in our soils. Try adding a daily supplement as a way to know you’re getting all the magnesium you need. The recommended dose of magnesium is 310 to 320 milligrams per day and be aware that too much can have a laxative effect.