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Nourish Your Glow

15 Fantastic Foods for Beauty and Well-being

In a world filled with beauty products promising miracles in a bottle, we often overlook the power of nature to enhance our beauty and well-being. Forget the fancy serums and potions; it's time to dive into the vibrant world of delicious and nutritious foods that can do wonders for your skin, hair, and overall health. Nutritionist Naomi Newman-Beinart (PhD) is here to tell you about 15 fantastic everyday items to add to your shopping basket that will leave you glowing from the inside out.


Make time for a morning matcha

Matcha - If you’re not familiar with matcha, it’s a Japanese green tea powder made from finely powdered, dried tea leaves. It has a slightly bitter taste and a vibrant green colour that results from the leaves’ high chlorophyll levels. It’s been the cornerstone of traditional Japanese tea ceremonies for centuries, but it’s become popular because of its health benefits and is recognised as a beauty elixir for healthy, glowing skin. 

Matcha is well known for its protective benefits as it contains powerful antioxidants called catechins, which work to protect against skin cell damage and the signs of premature ageing caused by free radicals.

The polyphenols in matcha keep your skin hydrated and elastic, giving you that radiant glow. But that's not all – boosting your matcha intake could also help reduce redness and irritation, as it has anti-inflammatory properties that reduce inflammation and boost overall skin health. 

How to use: Why not start your day with a delicious beauty-boosting matcha latte? Matcha is a great energy-enhancing alternative to coffee as it provides you with a  gentle caffeine boost and a sustained energy lift without the jitters. Mix half a teaspoon of matcha powder with hot water using a whisk, and add your favourite milk (dairy or plant-based). Add your Correxiko collagen powder for a double beauty boost.


Spice up your beauty routine

Get ready to spice up your beauty routine! Turmeric, cinnamon, and ginger aren't just ingredients to add flavour and colour to food or drinks – they're also a wonderful addition to your beauty regimen to enhance the health of your skin. 

  • Turmeric, with its anti-inflammatory and antioxidant properties, works wonders for your skin, keeping it clear and radiant. 
  • Cinnamon helps boost collagen production, giving your skin that plump, youthful glow. 
  • Ginger, with its stimulating properties, can improve circulation to help promote hair growth and contribute to a healthier scalp. 

How to use: Sprinkle turmeric on roasted vegetables, add cinnamon to your morning porridge or coffee, and incorporate ginger into stir-fries or smoothies for an extra flavour kick. Better yet, mix a turmeric latte adding your Correxiko collagen powder, for an extra beauty boost.


An apple a day will help you look & feel great

An apple a day isn't just good for keeping the doctor away; it's also a tasty beauty treat for healthy hair, skin, and nails. 

  • Packed with vitamins and antioxidants, apples are a real beauty boost. The vitamin C content in apples promotes collagen production, giving your skin firmness and elasticity. 
  • Antioxidants in apples fight off free radicals, helping to maintain a youthful glow and keep your skin looking fresh. 
  • But that's not all – the antioxidant quercetin, naturally found in apples, contributes to a healthier scalp, promoting hair growth and shine. 
  • Vitamins (e.g., C, E, B6), minerals (e.g., potassium, calcium, magnesium), and trace elements (e.g., zinc, iron, copper, manganese) provide nutrients to our nails, making them stronger and more resilient. 

How to use: Enjoy sliced apples with a spoonful of almond butter as a snack, add them to your morning cereal or yoghurt, or mix them into salads for a sweet and crunchy twist. Or simply enjoy an apple anytime you fancy a healthier sweet treat.


Prioritise your pulses

Beans, lentils, and chickpeas are the unsung heroes of beauty foods. 

  • Packed with plant-based protein, they promote collagen production, keeping your skin firm and elastic. 
  • A good source of iron and zinc essential for maintaining healthy hair.
  • Antioxidants help fight off skin-damaging free radicals, leaving you with a radiant complexion.  
  • Biotin and folate found in beans, lentils, and chickpeas can help you achieve stronger, more resilient nails and improve hair growth. 

How to use: Make hearty soups with lentils, add chickpeas to salads for extra protein, and create delicious bean burritos with your favourite toppings for a satisfying and nutritious meal.


Say yes to more fibre

Swap refined grains for their whole counterparts, like quinoa, brown rice, and oats. Packed with vitamins, minerals, and antioxidants, these wholesome grains offer so much goodness to support your overall well-being. 

  • Biotin in quinoa promotes hair growth and boosts nail health.
  • Brown rice provides selenium and other nutrients that support a healthy scalp that keeps your hair looking full. 
  • Oats, with their rich fibre content and antioxidant properties, contribute to clear, glowing skin, leaving you with a complexion that radiates health.
  • Zinc and iron in these grains play a key role in keeping nails and hair strong and resilient. 

How to use: Replace white rice with quinoa in your stir-fries, opt for whole-grain toast for breakfast, and cook up a batch of porridge with your favourite toppings to nourish your natural beauty from within!


Snack on seeds & nuts

Chia seeds, flaxseeds, and pumpkin seeds are full of essential fats to maintain healthy, hydrated skin and happier hormones. 

  • High in omega-3 fatty acids and antioxidants, they contribute to a healthy complexion and shiny hair. 
  • The high levels of antioxidants in chia seeds help protect from skin-damaging free radicals, giving you a more youthful complexion.
  • Flaxseeds, rich in lignans and essential fatty acids, contribute to healthy skin and may help manage skin inflammation.
  • Zinc in pumpkin seeds promotes strong nails. 

How to use: Sprinkle chia seeds on top of your yoghurt or blend them into smoothies, add flaxseeds to your morning cereal, and mix pumpkin seeds into salads or trail mix for a healthy snack.  

Walnuts, almonds, and Brazil nuts are a real dream team for nourishing you from the inside out.

  • Rich in omega-3 fatty acids, walnuts help promote hair growth and give hair a natural shine. 
  • Almonds, rich in vitamin E and antioxidants, work wonders for your skin by keeping it hydrated and defending against environmental damage. the biotin in almonds contributes to their strength and overall health.
  • Brazil nuts, loaded with selenium, are the unsung heroes for your hair, supporting a healthy scalp, and some say they can help prevent dandruff too. 

How to use: Snack on a handful of mixed nuts, top your salads with chopped walnuts or almonds, and incorporate Brazil nuts into your homemade granola for added richness.


Grab some greens

Load your plate with green veggies like kale, spinach, and broccoli. 

  • Leafy greens are rich in vitamins A and C, promoting collagen production and giving your skin that enviable glow. Your skin will thank you for the extra nutritional goodness. 
  • Spinach is a good source of iron and antioxidants. Both promote a radiant complexion.
  • Broccoli is a good source of biotin for strong and healthy nails.

Did you know that a worldwide study recently found that older adults who regularly ate a combination of green leafy vegetables showed less wrinkling and skin damage? If that isn’t a great reason to improve your veg intake, what is? 

How to use: Make soups with green veg or add your greens to smoothies. Sauté spinach with garlic and olive oil, and enjoy steamed broccoli with Asian condiments like soy sauce. Eat your greens as often as possible, and your hair, skin, and nails will thank you for these delicious doses of green goodness.


Dine on Oily Fish

Salmon, mackerel, and sardines are packed with omega-3 fatty acids, essential for maintaining healthy skin and preventing dryness. These fatty acids also have anti-inflammatory properties, helping to calm irritated skin and reduce redness. 

  • Packed with omega-3 fatty acids, salmon is your secret weapon for shiny, healthy hair and a healthy scalp. 
  • Mackerel, rich in vitamin D, supports skin health by promoting collagen production, giving you that enviable glow. 
  • Sardines, loaded with omega-3s and minerals, contribute to nail strength and resilience. 

How to use: Whether you're grilling salmon, enjoying mackerel in a salad, or adding sardines to your sandwich, you're not just indulging in a delicious meal – you're treating your hair, skin, and nails to a seafood feast of beauty nutrients. 


Top up on Tofu

Tofu is a wonderful low-fat source of plant protein that has been eaten in Asian cultures, particularly common in Japan,  for centuries. 

  • Packed with protein and vital amino acids, which support tissue repair and help maintain skin elasticity. 
  • Hair hero, promoting strength and growth while preventing breakage. 
  • Source of iron and calcium, contributing to a radiant complexion and supporting skin elasticity. 
  • Biotin helps keep nails strong and healthy. 

How to use: Whether adding tofu to a stir-fry, blending it into a smoothie, or crafting a bowl, you're giving your beauty regimen a protein-rich, plant-based upgrade from within!


Keep it clean & lean

Whether it's chicken, turkey, or lean cuts of beef, incorporating protein into your diet is crucial for repairing and maintaining the body's tissues. These lean proteins are your allies for promoting healthy hair, radiant skin, and strong nails. 

  • Packed with protein, these lean meats are a key player in maintaining healthy hair, providing the essential building blocks for strong and luscious locks. 
  • The abundance of zinc and iron in these meats supports skin health, contributing to a clear and vibrant complexion. 
  • Protein and biotin in lean meats play a crucial role in promoting nail strength and preventing brittleness. 

How to use: Grill or roast some chicken, enjoy a turkey sandwich, or whip up a lean beef stir-fry with your favourite veggies for a quick and satisfying meal that has the added benefit of supporting radiant skin, healthy hair and strong nails.


Add an extra helping of herbs

Fresh herbs like coriander, parsley, and basil add flavour to your meals and provide a plethora of antioxidants. Herbs are rich in antioxidants, compounds that play a pivotal role in neutralising free radicals that can wreak havoc on our skin cells. When our bodies are exposed to factors like pollution, UV radiation, and even stress, free radicals are produced, contributing to premature ageing and skin damage. 

Various herbs may help to support the body's detoxification process, helping you maintain clear and radiant skin. Take, for example, rosemary, thyme, and oregano, which are not only culinary delights but also pack a potent punch of antioxidants, including polyphenols and flavonoids. These compounds work tirelessly to combat oxidative stress, minimising the impact of free radicals on the skin. Regular consumption of such herbs may contribute to a youthful complexion and a radiant glow.

Furthermore, the anti-inflammatory properties of certain herbs can also be a game-changer for skin health. Turmeric, with its active compound curcumin, is renowned for its anti-inflammatory properties. Incorporating turmeric into your diet can assist in calming skin inflammation and promoting a more even skin tone. More examples of helpful herbs are:

Coriander: Bursting with vitamins and antioxidants, coriander is a hair hero, supporting growth and giving your locks a healthy shine. 

Parsley, loaded with vitamins C and K, is a skin-loving herb that helps maintain a clear complexion and promotes collagen production. 

And, basil, with its essential oils and nutrients, may contribute to strong and healthy nails. 

How to use: Sprinkle fresh herbs on top of salads, mix them into marinades for meats and vegetables, or add them to omelettes and scrambled eggs for a tasty meal with herb-boosted nutrients.


Sip yourself beautiful

Swap your regular cup of tea for herbal infusions like chamomile, peppermint, or rose. These teas are soothing and rich in antioxidants, promoting relaxation and contributing to a healthy complexion. 

  • Chamomile tea, renowned for its anti-inflammatory properties, soothes the skin and may alleviate skin conditions, contributing to a radiant complexion. Chamomile is also well known for helping promote a sense of calm and relaxation, which is much needed by the end of the day. 
  • Peppermint tea can aid digestion, which is vital for a clear complexion. 
  • The aroma of rose tea has even been shown to reduce stress and anxiety, so for the ultimate relaxation, inhale the aroma of your rose tea before drinking. 

Reducing stress is vital for a healthy body and clear skin, so don’t forget to add chamomile and rose tea to your well-being and beauty routine. 

How to use: Whether you're enjoying chamomile to calm your mind, indulging in peppermint for calm digestion, or savouring rose tea to destress, these delicious drinks are your simple way to improve your well-being and beauty! Enjoy a calming cup of chamomile tea before bedtime, sip on peppermint tea after meals to aid digestion, or indulge in a refreshing rose tea for the ultimate relaxation. A great tip I like to do is to add a tablespoon of Correxiko collagen powder to my Chamomile tea before bed, as it works wonders to aid deep sleep and skin rejuvenation.


Revive your digestive wellness with apple cider vinegar

Don't underestimate the superpowers of apple cider vinegar. This vinegar is made from the fermented juice of crushed apples and it isn't just for making salad dressings; it's a game-changer for your health, hair, skin, and nails. 

  • Apple cider vinegar works wonders for your digestive processes by encouraging the production of stomach acid,  setting you up for optimal digestion. When things flow smoothly in your gut, it reflects on your skin – less bloating, fewer breakouts, and an overall glow-up. 
  • Don’t forget that apple cider vinegar is also packed with acetic acid and vitamins, including the B’s and vitamin C, and can work wonders when applied topically on your hair and scalp by promoting shine, detangling strands, and balancing the scalp's pH. 
  • Its antibacterial and anti-inflammatory properties for your skin can combat acne, soothe irritation, and leave you with a fresh, radiant complexion. 
  • The vitamins and minerals in apple cider vinegar contribute to strong and resilient nails. 

How to use: Whether you're using it as a hair rinse, mixing it into your skincare routine, or incorporating it into your diet, apple cider vinegar is the multitasking superhero your beauty routine has been waiting for! Mix a teaspoon of apple cider vinegar into your salad dressing, dilute it in water and drink it before meals to aid digestion, or use it as a tangy marinade for grilled vegetables and proteins.


Commit to Collagen

Want to eat your way to glowy skin and luscious locks? Look no further than bone broth. Packed with collagen derived from animal bones and connective tissues, this savoury elixir is a fantastic addition to your diet. For fish lovers, you’ll be pleased to know that eating fish skin contains collagen, which contributes to skin elasticity and overall radiance. 

  • For your skin, collagen is like the scaffolding that provides structure and elasticity. It helps maintain that youthful firmness and smoothness, keeping wrinkles at bay. 
  • Now, let's talk hair – collagen provides amino acids, the building blocks of protein, that gives your locks strength and shine. 
  • Lastly, your nails get a boost too! Collagen plays a key role in keeping them strong and less prone to breakage. 

How to use: Next time you have fish, make sure you eat the fish skin instead of having it filleted. Save leftover bones from your roast dinners to make collagen-rich stock for soups. And add Correxiko collagen to your drinks, soups, or breakfast to enjoy more collagen benefits.

Dr Naomi Newman-Beinart (MSc and PhD)