Healthy eating and the condition of skin, hair and nails.

What we eat has a direct impact on how we look - both today and in 10 or 20 years' time.

A healthy diet and the skin ageing process

The skin ageing process is a natural phenomenon - as we age, the production of collagen, elastin and hyaluronic acid decreases, making the skin thinner, drier and less elastic. However, diet can significantly influence the pace of this process.

With a healthy diet:

Free radicals are effectively neutralisedso they do not damage skin structures.
Collagen production is supported by vitamins and amino acids supplied with food.
The skin is better hydrated, tighter, more radiant.
Wrinkles and discolouration are less visible.

With a diet rich in processed foods:

It comes to oxidative stresswhich accelerates skin degeneration.
More inflammation develops, which worsens the condition of the skin.
There is an increased risk of acne, seborrhoea and premature wrinkles.
The skin becomes dull, dehydrated and prone to irritation.

The same applies to hair and nails - they are structures made up mainly of proteins and minerals, and therefore nutritional deficiencies are very quickly reflected in their condition - they break, split, fall out.

Key ingredients for healthy skin, hair and nails.

Here are the nutrients that have the greatest impact on appearance and delaying the ageing process.

✅ Vitamin C

Role: A powerful antioxidant, it supports collagen synthesis.
Sources: Peppers, kiwi, parsley, citrus fruits.
Effects: It improves skin firmness, brightens the complexion and strengthens blood vessels.

✅ Vitamin E

Role: Protects skin cells from free radicals.
Sources: Nuts, sunflower seeds, avocados, vegetable oils.
Effects: The skin becomes supple, better moisturised.

✅ Vitamin A (retinol, beta-carotene)

Role: Regulates cell renewal, promotes healing.
Sources: Carrots, yams, spinach, eggs.
Effects: Smoothing of the skin, reduction of hyperpigmentation, inhibition of desquamation.

✅ Biotin (vitamin B7)

Role: Crucial for hair and nail health.
Sources: Eggs, nuts, legumes.
Effects: Prevents nail brittleness and hair loss.

✅ Zinc

Role: It is involved in skin regeneration and has an anti-inflammatory effect.
Sources: Pumpkin seeds, meat, eggs, legumes.
Effects: Supports the treatment of acne and skin lesions.

✅ Omega-3 fatty acids

Role: They have an anti-inflammatory effect and promote skin hydration.
Sources: Oily fish (salmon, mackerel), flaxseed, walnuts.
Effects: More supple skin, less irritation.

✅ Collagen and amino acids (glycine, proline, lysine)

Role: They build the structure of skin, hair, nails.
Sources: Bone broths, gelatine, eggs, meat.
Effects: Slowing the formation of wrinkles, strengthening hair and nails.

If you want a youthful, radiant appearance and healthy hair and nails, start with what's on your plate. Even the best cosmetics won't work wonders if your body is deficient in vitamins, minerals and antioxidants.

Remember - the skin is your body's largest organ and reflects your lifestyle, level of hydration and, above all, diet. A healthy diet not only slows down the ageing process, but realistically improves how you look and feel - inside and out.