Best food for healthy skin

Water to keep skin hydrated.

Leafy greens


Lutein and Zeaxanthin  antiodiant:Kale,spinach,brocoli.

They help to neutralize free radicals that maybe harmful to the skin.

Also, green tea catechins which protect and improve the healthy of your skin.


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Whole grains,beans,beef,eggs for building block of collagen,elastic tissue for a healthy and flawless skin.

Fats and nuts.


Omega 3 fatty acid and amino acids:


Keeps skin hydrated and reduces skin inflammation.

Vitamins and minerals

Vitamins and Minerals

Zinc:source-liver,beef,pumpkin seeds,oyster,eggs,fish

for growth and proper function of skin cells.

Vitamin A:Carrots,sweet potatoes,milk,spinach.

They act as natural sun block,growth ofskin cells.

Vitamin C :Oranges,berries,citrus,guava

which stimulate collagen synthesis,keeps skin smooth and taught.

Vitamin E:Avacodo,fish,peanut,sunflower seeds.

It helps skin against free radicals which are harmful to the skin.


Best foods for healthy nails



Vitamins B,zinc,copper,Amino acids:Green peas,beans,eggs.

It helps improve strength of nails and prevent dry nails.

Biotin from eggs,beans for thick finger nails.

Vitamins and minerals

High potassium food

Vitamin E:Almond, wheat germ,avocado,peanut butter.

It reduces risks of cell damage,dark  nails.

Vitamin C:From-oranges ,citrus,berries,wheat germ,guava,kiwi fruit.

An important vitamin in production of collagen that keeps our nail thick and strong.

Vitamin B12:Fish,nuts ,leafy greens for nail strengthening.

Zinc and magnesium:From-sunflower,leafy greens,banana,pupkin seeds,liver,milk.

They prevents nails from flaking.

Water for hydration.


What your eyes need?

Leafy greens


Lutein and zeaxanthin:Sources-kale,spinach,collards,turnip greens,green peas,brocolli.

They lower risks of age related macular degeneration and cataract.

Read more: Food for eyes

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