The Glow

Building Up Hair, Skin and Nails

One of my favorite things about being a holistic nutritionist is trying foundational health products myself before recommending.

In the past year, I have been excited to see my hair and nails growing like crazy. For years, I have been taking collagen products.

To be transparent, I never could tell if they had any benefit for me at all. After switching up some products and tweaking my diet, that has really changed.

Cell health shows up in the hair, skin and nails. We have all known people that defy stats on aging. Some of that is genetics. Truth be told, aging symptoms show up on the face. People that smoke cigarettes look dehydrated in the face. With frequent drinking or using drugs or both, the body uses all of its glutathione.

Glutathione is a master antioxidant. More on that next week!

For a healthy head of hair, you will need these foundational nutrients:

• Protein: Hair is primarily made of keratin, a protein. Lack of adequate protein can lead to weak or thinning hair. Lean meats, fish, eggs, beans, and legumes.

• Biotin (Vitamin B7): Biotin deficiency can cause hair loss. Foods rich in biotin include: Eggs, nuts, seeds, and whole grains.

• Omega-3 Fatty Acids: These promote scalp health and keep hair shiny. Fatty fish , flaxseeds, walnuts.

• Vitamins A and E: Help with scalp moisture and reducing oxidative stress, promoting healthy hair growth. Carrots, spinach, sweet potatoes (vitamin A), almonds, sunflower seeds (vitamin E).

  Skin that is healthy and hydrated has these nutrients:

• Vitamin C: Essential for collagen production, which keeps skin firm and youthful. Citrus fruits, berries, bell peppers, broccoli.

• Vitamin E: Acts as an antioxidant, protecting skin from damage caused by UV rays. Almonds, sunflower seeds, and avocado.

• Zinc: Supports wound healing and reduces inflammation. Oysters, lean meats, pumpkin seeds, and lentils.

• Hydration: Water is vital for skin elasticity and moisture. Drinking enough water throughout the day helps maintain healthy, glowing skin.

Healthy Nails need these nutrients:

Iron: Iron deficiency can cause brittle nails or spoon-shaped nails. Get iron from: Red meat, spinach, lentils.

• Magnesium: Important for protein synthesis, supporting strong nails. Leafy greens, nuts, seeds, and whole grains.

• Biotin: As with hair health, biotin is essential for nail strength. Found in whole Eggs, nuts, seeds, and salmon.

  To Round it all Out, get your healthy fats!

• Fat was demonized for years, and we as a society are experiencing a tidal wave of health issues that are a direct result from a low fat, ultra-processed diet. Omega-3 fatty acids and monounsaturated fats are essential for both skin elasticity and hair shine. Olive oil, avocados, and nuts.

• Collagen Supplements: Some people take collagen supplements to promote skin and nail health. Ask me for a good one!

If you want to have a strong body that will support you for a lifetime, you need the highest quality ingredients in your food. Build a life of great health with good food like your very life depends on it—It does!!

For further reading and listening, here are some great links:

https://my.clevelandclinic.org/health/articles/23089-collagen

https://www.youtube.com/watch?v=5V2JFjTuEbI

https://pmc.ncbi.nlm.nih.gov/articles/PMC7827176/

Finding a supplement of high quality is tricky with how unregulated the industry is and how massively we are all marketed to daily. I have a resource for you:

Shop my fullscript store: https://us.fullscript.com/welcome/apalmer1643935172

All of the products have been Pharmacy tested for accuracy of product ingredients.

For more information, reach out to me anytime at hello@angiesrealfood.com.

Remember we are all BIOINDIVIDUAL, what works for one does not work the same for another.

For more info on packages and classes with Angie’s Real Food look here:

https://angiesrealfood.com/