When it comes to beauty, you really are what you eat.

Your diet has a big impact on the way you look and feel, so while cosmetics are a superficial fix, a healthy and nutritious diet will make you radiate beauty from the inside out. For truly beautiful shiny hair, supple skin, a glowing smile and sparkling eyes, here are the minerals and nutrients you need to include in your diet.


For lusciously thick and shiny locks there are a number of important minerals and nutrients that you should be including in your diet. Hair is made of a protein called keratin, which gives structure and strength to the hair strand, so a diet high in protein will help to repair and prevent damage. Iron assists healthy blood flow, which provides nutrients to your hair follicle and maintains a healthy growth cycle. To maximize iron absorption in your diet, consume foods containing iron in combination with foods rich in vitamin C. Omega 3, Vitamin B and Zinc are all important for the production of natural oils which moisturize your scalp, helping to ward off dandruff, and make your hair soft and shiny.

Eat: chicken, fish, eggs, nuts, broccoli, blueberries, leafy greens, carrots, pumpkin, avocado, salmon, walnuts.


Water, water, water! Nutritionists and dermatologists alike swear by water to flush out toxins and keep skin hydrated from the inside out. Omega 3 will also make your skin soft and supple, while vitamin A will help with congestion as it is used to grow and repair skin tissue. To ward off dark circles under the eyes snack on yoghurt, which is packed with amino acids.

Eat: carrots, mango, pomegranate, pumpkin, yoghurt, avocado, salmon, walnuts, leafy greens, capsicum, green tea and broccoli.


Eyes are the windows to the soul, so give them a little sparkling! Lutien is a super powered yellow pigment that helps to protect your eyes against damage from ultra violet rays and helps to make your eyes clearer and brighter. Vitamins C, A E and Zinc are also very important for maintaining eye health.

Eat: oranges, mangoes, strawberries, carrots, eggs, papaya, spinach, yoghurt, chicken, nuts.



Our teeth are the first point contact for food and so what you eat has a direct effect. Avoid foods and drinks high in acid and sugar such as chocolate or diet soft drinks, which are associated with tooth decay. Instead, look for foods with calcium and vitamin D to keep teeth strong, malic acid to whiten, and crunchy vegetables to exfoliate and increase saliva production, which helps to neutralize bacteria. The enzyme bromelain in pineapple breaks up plaque and acts as a natural stain remover.

Eat: cheese, milk, yoghurt, pineapple, strawberries, celery, carrots, apples, salmon, eggs, nuts, raisins.