Nourish & Glow: Supporting Your Skin, Hair, and Nails from the Inside Out
We all know how important micronutrients are for our health, but have you taken a moment to consider their beauty benefits?
Before you reach for another face mask hair treatment, take a step back and look at the foundation - your nutrition. What you eat plays a key role in maintaining a glowing complexion, healthy hair, and strong nails. The food choices you make can either enhance your natural glow or leave you searching for solutions.
Nutrition is about more than just fuelling your body to get through the day. By focusing on a balanced diet rich in fruits, vegetables, proteins, and healthy fats, you can feel great on the inside while supporting your skin, hair and nails.
The Nourish & Glow recipe collection is designed to help you nourish your body with meals that specifically support the health of your skin and growth of your hair and nails! Packed with nutrient-rich ingredients, these recipes make it easy to feed your beauty from within.
Why Nutrition Matters for Skin, Hair, and Nails
The Role of Diet
What you eat impacts your entire body, including your skin health and growth of your hair and nails. Vitamins, minerals, protein and healthy fats are the foundation of a radiant complexion, strong hair, and resilient nails. These nutrients work together to support cell regeneration, hydration, and protection from environmental damage. Without the right nutrition, beauty products alone won't give you the lasting results you're after.
Key Nutrients for Beauty
To nourish your glow, it’s important to focus on specific nutrients that promote beauty from the inside out. Some of the top nutrients include:
- Omega-3 fatty acids for hydrated, glowing skin and healthy hair.
- Antioxidants like vitamins C and E to fight free radicals and support collagen production.
- Biotin for hair and nail strength.
- Zinc for cellular repair and regeneration.
- Beta-carotene and vitamin A for skin renewal and radiance.
The Power of Omega-3s and Healthy Fats
Healthy Fats for Hydration
Healthy fats, particularly omega-3 fatty acids, play a crucial role in keeping your skin well hydrated by maintaining the skin’s lipid barrier, preventing dryness and irritation. They also nourish hair follicles, promoting healthier, stronger hair. You’ll find omega-3s in fatty fish like salmon, flaxseeds, and walnuts.
Omega Nourish Bowl
This delicious bowl pairs omega-3-rich salmon and quinoa with monounsaturated fat-packed avocado, sesame seeds and olive oil, creating a nutrient-dense meal that nourishes your skin and hair from within. Plus, the combination of fresh vegetables adds an extra antioxidant boost to support collagen production.
Ingredients
- 100g Salmon (Skin Off) (Raw)
- 30g Quinoa (Raw)
- 30g Avocado
- 50g Edamame beans
- 40g Cucumber
- 40g Cabbage
- 20g Carrots
- 3g Olive oil
- 10ml Teriyaki Sauce (Gluten Free Optional)
- 5g Sesame Seeds
- Lemon juice, to taste
Method
- Prepare vegetables: thinly slice cabbage and cucumber and peel carrot into strips. Slice avocado. Drain and rinse edamame beans.
- Prepare quinoa as per packet instructions and set aside to cool.
- Slice salmon into bite-sized cubes and transfer to air fryer basket. Drizzle with teriyaki sauce. Cook at 180°C for 10-12 minutes.
- Assemble bowl: layer quinoa on the bottom and top with cooked salmon, avocado, carrot, cucumber, cabbage and edamame beans. Top with sesame seeds and a drizzle of olive oil and lemon juice.
Nutrition information
Calories 527
Protein 33g
Fats 31g
Carbs 29g
Antioxidants for Skin Repair and Glow
Vitamin C and E: Nature’s Skin Protectors
Antioxidants like vitamins C and E are essential for skin repair and protection from sun damage and aging. They combat free radicals, which are unstable molecules that can damage skin cells, and promote collagen production to keep your skin firm and supple.
Raspberry Almond Crumble
Packed with vitamin C from fresh berries and vitamin E from almonds, this dessert is an easy way to load up on antioxidants. Berries like raspberries, blueberries and strawberries help fight off free radicals that contribute to aging, while almonds provide healthy fats and additional antioxidant power to give your skin that healthy, youthful glow.
Ingredients
- 60g Raspberries
- 20g Rolled Oats (raw)
- 10g Almonds
- 20g Almond Flour
- 5g Coconut Oil
- 5g Brown Sugar
- 15g Shredded Coconut (unsweetened)
- 2 tsp Lemon Juice
- 1 Tbsp Sugar Free Maple Syrup
Method
- Preheat oven to 180°C.
- In a small ramekin or oven-safe dish, add raspberries, maple syrup and lemon juice. Mix well to combine.
- Prepare crumble: in a medium-sized bowl add almond flour, roughly chopped almonds, rolled oats, brown sugar and coconut. Place liquid coconut oil into bowl and use fingers to work oil into dry mixture. This should be completely combined forming a crumbly texture.
- Add crumble on top of raspberries and bake in oven for 15-20 minutes, or until golden on top.
- Serve hot or cold with a drizzle of maple syrup, if desired.
Nutrition Information
Calories 426
Protein 10g
Fat 33g
Carbs 22g
Biotin and Zinc for Hair and Nail Strength
Biotin for Hair Growth
Biotin, also known as vitamin B7, is crucial for hair and nail strength. It helps the body convert food into energy and supports the growth of strong, healthy hair and nails. Biotin-rich foods like eggs, nuts, and seeds should be part of your regular diet if you’re looking to boost hair growth and prevent brittle nails.
Zinc for Cellular Repair
Zinc plays a key role in cell regeneration and repair, making it essential for maintaining healthy nails. It helps the body produce new cells and supports the healing process, making it a must-have for nail health and skin regeneration.
Avocado, Mango & Walnut Salad
This nourishing avocado, mango, and walnut salad brings together biotin-rich walnuts and vitamin C-packed mango for a refreshing boost to skin, hair, and nail health. Walnuts offer healthy fats and biotin, while mango and avocado provide essential vitamins and antioxidants. Together, they make a vibrant, nutrient-dense combination to support a glowing complexion and strong hair and nails.
Ingredients
- 80g Avocado
- 100g Mango
- 20g Walnuts
- 30g Red onion
- 8g Olive oil
- 50g Capsicum (bell peppers)
- 50g Cucumber
- 5g Honey
- Fresh coriander, to taste
- Lemon juice, to taste
Method
- Prepare ingredients: dice avocado, cucumber and mango into bite-sized cubes. Roughly chop walnuts and finely slice red onion, coriander and capsicum.
- In a small bowl, mix together olive oil, honey and lemon juice and season to taste.
- In a large salad bowl, combine the diced avocado, mango, cucumber, walnuts, red onion, capsicum, and coriander. Drizzle the dressing over the salad ingredients and gently toss to coat everything evenly.
Nutrition Information
Calories 420
Protein 6g
Fat 33g
Carbs 25g
Beta-Carotene and Vitamin A for Skin Regeneration
Beta-Carotene for Skin Cell Renewal
Beta-carotene, found in orange-coloured vegetables like sweet potatoes, is a precursor to vitamin A, which supports skin cell turnover and renewal. This process is essential for maintaining a smooth, youthful appearance. Vitamin A helps prevent dryness and promotes the growth of new skin cells, which is key to keeping your skin looking fresh and rejuvenated.
Roast Sweet Potato & Chicken Drumsticks
This roasted sweet potato and chicken drumsticks dish combines beta-carotene-rich sweet potatoes to support skin health with protein-packed chicken for cell repair and nourishment. Together, they create a delicious, balanced meal that helps nourish your body and promotes a healthy complexion.
Ingredients
- 140g Chicken Drumsticks (Raw)
- 150g Sweet potato
- 10g Honey
- 5g Olive oil
- 40g Greek yogurt (plain) (no fat)
- 60g Cucumber
- 2 tsp Tamari
- 1 clove Garlic
- Coriander, to taste
Method
- Preheat oven to 180°C.
- Mince garlic and roughly chop coriander. Chop sweet potato and cucumber into bite-sized pieces.
- Create marinade: in a bowl combine half of oil, honey, tamari and garlic. Stir to combine.
- Add chicken to baking dish and top with marinade. Cover and let marinate for at least one hour or overnight.
- In the meantime, add sweet potato to a lined baking tray and coat with other half of oil. Season to taste. Place in oven at the same time as chicken and bake for 25-30 minutes while turning half way.
- Serve chicken and sweet potato on plate with cucumber and add yoghurt and coriander on top.
Nutrition Information
Calories 434
Protein 32g
Fat 18g
Carbs 35g
Conclusion
Your beauty routine should start from the inside out. Nourishing your body with nutrient-dense foods will not only help you look your best but feel your best, too. By incorporating omega-3s, antioxidants, biotin, zinc, and beta-carotene into your meals, you’re feeding your skin, hair, and nails with the nutrients they need to thrive.
Ready to boost your glow? Try the Nourish & Glow recipes today, and make nutrition a key part of your beauty routine.
Your skin, hair, and nails will thank you!
