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5 Nutrients You Need for Healthy Skin and Hair

#juice #cleanse #beauty

Glowing skin and healthy hair start from the inside out. Coming up empty on both? Then your diet may be missing some vital daily vitamins. Here, find out which ones are essential for your complexion and your strands.

Vitamin C  - CITRUS 1.0, CITRUS 2.0, FRUITS 1.0, MELLOW 1.0, DARK WATER          

Found in: Citrus fruits, yellow bell peppers, papaya, kale, strawberries

Vitamin C helps fight UV damage and brighten the complexion. It’s critical for the production of collagen and the maintenance of healthy blood vessels in the skin.

Vitamin E - ALMOND 1.0, GREEN 2.0, NATURE 2.0

Found in: Spinach, nuts, seeds, sunflower oil

Vitamin E is an antioxidant powerhouse and works as a shield against free radicals, which damage the skin.

 Vitamin A - CITRUS 2.0, FRUITS 1.0, ROOTS 2.0  

Found in: Carrots, pumpkin, sweet potato, kale, butternut squash

In addition to getting vitamin A from various foods, it’s also a potent anti-aging weapon (known as retinoid) when applied topically. That’s because it speeds cell turnover, allowing younger skin to come to the surface quicker. 

 

Iron - NATURE 3.0, GREEN 1.0, GREEN 2.0

Found in: Kidney beans, oysters, sesame seeds, lentils, spinach

Iron is key to strong strands. “Without adequate iron, hair can shed excessively and the hair shaft itself can become brittle and broken,” says Fusco. 

Biotin - ALMOND 1.0, MELLOW 2.0           

Found in: Salmon, peanuts, Swiss chard, eggs, cauliflower, avocado, raspberries

“Inadequate levels of biotin can lead to shedding and brittle hair structure,” says Fusco. But while getting enough biotin (whether through your diet or supplements) can add strength back to strands and prevent unhealthy breakage.

 


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