Healthy hair and skin, everyone wants is, but how does food play a role? Protein Our hair, nails and and skin are made up of different types of proteins, such as keratin and collagen. We need protein in our diet in order for our hair to grow and maintain its structure. Most people are already getting enough protein - aim for some (around 30 grams) protein at each meal, from eggs, dairy, legumes, tofu, chicken, fish and red meat. Fruit We all know that fruit contains lots of vitamin C. But did you know that vitamin C is essential for making collagen, an important fibrous protein, in our body, that holds our skin together. An orange a day keeps the wrinkles away 😂 Omega 3 Fatty fish, like salmon and tuna contains essential fats, called omega 3's. Our body can't make these fats, so its important we get them in our diet. You can also get omega 3's from vegetarian sources, such as linseeds and walnuts. These fats help keep our hair shiny and prevent our scalp from being dry, flaky or itchy. Aim to have a handful of nuts every day and fatty fish twice a week for optimum amounts of Omega 3. Foods containing Vitamin A Think egg yolk, liver, yellow and orange fruits and vegetables. Vitamin A is essential for growth and it helps skin cells make "sebum", which is a secretion that helps keep the scalp and hair moisturised. Foods rich in Zinc Zinc is a mineral which helps our hair grow and repair. Best sources of zinc are Seafood, meat, poultry, nuts, seeds, green leafy vegetables, mushrooms, cocoa and chocolate (wahoo!) Remember wholefoods are the best sources of nutrients and it's not necessary to have supplements to obtain these nutrients. Supplements don't have the same health effects that food does and some nutrients can be harmful if you have too much. Moral of the story? Eat a wide variety of wholefoods and you'll be nailing it 🤩 Unless you bleach and dye your hair, like I do, then any hair health goes out the window 😂😂😂