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The vitamins you need for EVERY health issue – and where to find them in your food

While many of us are aware of the benefits of topical creams and serums for our skin, not so many know that foods and specifically the vitamins found inside certain foods can help you with your health issues.

But there are plenty of ways you can nourish your hair, skin, nails and more from within – and help to prevent breakouts, lank locks and brittle nails.

Here, with the help of beauty and skin experts at The Beauty Chef, FEMAIL takes a look at the vitamins you need to include in your daily diet to boost your beauty.

Here, with the help of beauty and skin experts at The Beauty Chef, FEMAIL takes a look at the vitamins you need to include in your daily diet to boost your beauty (stock image)

According to organic beauty company The Beauty Chef, zinc is crucial in helping your skin to avoid breaking out - you can find it in a number of foods (stock image)

According to organic beauty company The Beauty Chef, zinc is crucial in helping your skin to avoid breaking out – you can find it in a number of foods (stock image)

Try eating foods that are naturally high in zinc such as pumpkin seeds, garlic, chickpeas and watermelon seeds (stock image)

Try eating foods that are naturally high in zinc such as pumpkin seeds, garlic, chickpeas and watermelon seeds (stock image)

ZINC TO BEAT BREAKOUTS

According to organic beauty company The Beauty Chef, zinc is crucial in helping your skin to avoid breaking out:

‘If you’re prone to inflammation or breakouts, loading up on zinc is essential as it can really assist with wound-healing,’ their experts explain on their blog.

Try eating foods that are naturally high in zinc such as pumpkin seeds, garlic, chickpeas and watermelon seeds – or supplement your day with a supplement of zinc for smooth skin.

Brittle nails are a curse for those who struggle with them - but there are foods you can eat to help strengthen your nails (stock image)

Brittle nails are a curse for those who struggle with them – but there are foods you can eat to help strengthen your nails (stock image)

BIOTIN FOR BRITTLE NAILS

Brittle nails are a curse for those who struggle with them. But if you’re sick of your new manicure flaking and snapping off nearly as soon as you’ve had it done, there is another way.

‘Biotin is also known as B7 and helps to protect skin cells from water loss, damage and regulates fatty acid metabolism. A scaly scalp, dandruff, hair loss, brittle nails, fatigue, dry skin and inflammation can all be signs you’re not getting enough,’ The Beauty Chef skin experts said.

Load up on egg yolks, beef, salmon, avocado, almonds, legumes, milk and meat to ensure your nails are as strong as they can be.   

Meat is also good for your nails (stock image), report experts at The Beauty Chef

Meat is also good for your nails (stock image), report experts at The Beauty Chef

OMEGA-3S FOR LANK LOCKS

Hair look dull, lifeless and like it deserves to be in a deep conditioning treatment for a week? Try Omega-3.

Found in abundance in chia seeds and oily fish like salmon, Omega-3 is an ‘anti-inflammatory and anti-ageing powerhouse’ according to the experts.

Perhaps that acai bowl wasn’t such a bad idea after all. 

Omega-3 is great for dull, lifeless hair and can be found in abundance in chia seeds (stock image), oily fish like salmon and more

Omega-3 is great for dull, lifeless hair and can be found in abundance in chia seeds (stock image), oily fish like salmon and more

VITAMIN K FOR AGEING 

To combat the signs of ageing, many of us turn to pricey serums, masks and facial treatments to prevent the onset of dreaded wrinkles.

But upping your daily dose of fermented foods could be all you need to keep your complexion healthy, plump and youthful.

‘Find Vitamin K in lacto-fermented vegetables and other fermented foods such as sauerkraut, miso, natto and kefir,’ Beauty Chef experts said. 

Load up on egg yolks (stock image) to fill yourself with pantothenic acid or B5 - this can help with feelings of stress

Load up on egg yolks (stock image) to fill yourself with pantothenic acid or B5 – this can help with feelings of stress

PANTOTHENIC ACID FOR STRESS

Lastly, pantothenic acid or vitamin B5 can help hugely with burgeoning stress levels.

And luckily, it can be found in many foods. 

Opt for egg yolks, wholegrains, broccoli, mushrooms, avocado, sweet potato, liver, kidney, fish and chicken to help to calm yourself down and feelings of stress. 

To read more from The Beauty Chef, please click here 



Read more at DailyMail.co.uk


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