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We all want shiny hair and beautiful skin. You might be surprised to hear that the key to getting them isn’t the lotion or serum you’re spending money on but what you’re eating. Some foods have specific nutrients that can help clear up your skin, strengthen your hair and give you that special glow from the inside out. Here are my top picks.

Wild Salmon

Besides being a rich source of protein and vitamin D – both of which are important for strong hair, the omega-3 fatty acids make it a superstar for hair and skin. About 3% of the hair shaft is made up of these fatty acids and since your body can’t produce them on it’s own eating fatty fish, such as salmon is a great way to help your hair. The Omega 3’s also help reduce inflammation and help your look more supple and moisturized. Salmon is also a good source of selenium which helps protect the skin from sun damage. Always choose wild salmon for the best health benefits.


Just like salmon they are a wonderful source of omega 3 fatty acids. They also happen to be rich in biotin and vitamin E, which help protect cells from DNA damage and helps keep skin looking young. Biotin can also help prevent hair loss and another mineral, copper, helps keep hair color rich and shiny.


Forget the egg-white omelets because most of the eggs beneficial nutrition is in the yolk. Two antioxidants found in eggs, lutein and zeaxathin, help protect against UV damage which leads to fine lines and brown spots. Eggs from pastured hens also are good sources of Omega-3 fatty acids and they are another wonderful source of biotin to help your hair reach its maximum potential.


It’s a great source of dietary collagen, which is one of the most important nutrients for strong hair and supple skin. It can help tighten loose skin and improve skin elasticity which prevents skin from sagging. Although gelatin is found in Jello that’s not what you want to buy. Look for gelatin from grass-fed cows and you can make your own fruit gels, marshmallows or just add a spoonful to your daily green smoothie.


Thanks to the antioxidant lycopene tomatoes are another home run for both hair and skin. Lycopene is known as an anti-aging antioxidant, which can help keep years off your face and provide a youthful appearance as well as help prevent against hair loss. The Lycopene also battles an enzyme known as collagenases, which can destroy collagen in the body.

Eliminating processed foods and making sure to stay hydrated will also go a long way in helping your complexion. Try your best to stay away from too many cocktails which can lead to dehydrated and inflamed skin. Staying away from bad skin culprits and adding these foods to your diet will have you glowing in no time.

jacqueline silvestri banks

Jacqueline Banks, who grew up in Casa de Campo, is a certified holistic health counselor and busy mother.

Her focus is on helping other busy moms in all stages of motherhood keep themselves and families healthy and happy.  She uses natural and organic solutions to solve individual health problems and promote clean living.

Check out her website at: