Radiate health, from the inside out

This article was originally published in April 2012


Our skin, hair and nails often reflect what’s happening deep within our bodies. Choosing a nutrient-rich diet can give our digestive and immune systems a boost and lend skin a healthy glow, improve hair health and strengthen nails to boot. PCC Nutrition Educator Leika Suzumura shares what to eat to feel (and look) our best.

Antioxidants — These vital vitamins, minerals and other nutrients found in colorful produce keep our cells healthy and strong. For a well-rounded diet, just remember the phrase “ACES” (vitamins A, C, E and S for Selenium).

Find vitamin A in carrots, yams, cantaloupe, mangoes, beet greens, butternut squash, arugula. Find vitamin C in bell peppers, tomatoes, oranges, kiwi, mangoes, asparagus. Find vitamin E in wheat germ, walnuts, sunflower seeds, pecans, hazelnuts. Find Selenium in tuna, shrimp, Brazil nuts, garlic, eggs, turkey, mushrooms and halibut.

Biotin — This B vitamin builds strong hair and nails through helping the body form keratin, a strong protein that’s a major component of both. Find it in: rice, eggs, bananas, oatmeal, chard, tomatoes, romaine lettuce, carrots.

Omega-3 Fatty Acids — This essential fat encourages healthy, hydrated skin. Find it in: fatty fish including tuna, salmon and mackerel, walnuts, flax seeds, grass-fed beef, and eggs from hens fed flax seed meal.

Zinc — This element is essential for a healthy immune system and also helps keeps acne at bay. Find it in: spinach, crimini mushrooms, basil, pumpkin seeds.

Probiotics — These healthy bacteria live in our intestines and keep our digestion strong and steady. Find them in: yogurt and kefir with live active cultures (including PCC’s entire selection), kombucha, miso, apple cider vinegar.

Products to try

PCC’s Health and Body Care Department offers even more ways to boost the health of your skin, hair and nails, from the inside out, including:


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