To supplement or not to supplement—that is the question. It’s a query as old as the Flintstones. Do dietary vitamins really provide that much health and beauty benefits to people? Or are they just a waste of precious dollars? The ongoing debate about this
is still heated and a lot of people are putting in their inputs on the topic.

Jolene Hart is a former journalist and a beauty editor. She’s trying to find cures for her own health problems which include eczema and cystic acne. And when she couldn’t find any supplements that can relieve her health symptoms, she started setting her sights on integrated nutrition and natural options to help save her skin woes. Based on her own research, she authored the book “Eat Pretty”, which was published in 2014. Ms. Hart’s thesis problem: incorporating good-for-you foods into your everyday diet
(as opposed to taking supplements) is often the most effective way of getting the nutrients you need to live a full and healthy life and looking your best while doing so.

When it comes to beauty, Hart said that vitamins are the body’s great second line of defense. She doesn’t believe that supplements can ever work the same as natural vitamins do. She however adds that it’s always a good practice to ask a qualified physician about certain substances and nutrients in pill or capsule form that might be of benefit to you personally.

In her view, food is the foundation of how people look and feel on an everyday basis. She also claimed that eating seasonally is a great way to get key foods into your system when they are at their most nutrient-dense and tastiest phase. To be able to feel good and pretty all year round, you’ll need to create a lifestyle that revolves around it too. This means that repairing your relationship with food back into a healthy state is as essential as getting a facial or any other beauty treatment. Ms. Hart’s suggestion is to go to a local farmer’s market and play around in your kitchen. Below is a quick guide for eating right for your skin, hair and even nails accompanied by complete shopping lists to boot!

Your Skin Savers:

Zinc:

Benefits: Zinc promotes skin repair—it heals your skin. This is especially true if you have acne. It also helps in balancing your body’s oil production rates and strengthens your immunity as you age. The body does not usually produce zinc on its own, so it’s a
must that you get some from outside sources, says Hart.

Where you can get it: Chick peas, Pumpkin seeds, mushrooms.

Vitamin A:

Benefits: As people age, the rate at which the body cells grow tend to slow down and there will be differences in the texture of the skin because of that. Vitamin A increases cell turnover and also helps the skin grow. Aside from those, vitamin A can also help in fighting environmental damages on the skin and reduces the appearance of fine lines and wrinkles.

Where you can get it: Vegetables and fruits are rich in beta carotene—think red, orange and yellow options in the likes of apricots, grapefruit, cantaloupe, squash, carrots, sweet potatoes as well as leafy greens such as kale and romaine.

Vitamin C:

Benefits: Vitamin C can help boost your immune system and can be the collagen drug that keeps your skin supple, strong and elastic.

Where you can get it: Cabbage, citrus fruits, bell peppers, kale, etc.

Probiotics:

Benefits: These microorganisms help in the proper breakdown
of food. Without proper food breakdown, you won’t get the full benefits of the nutrients found on the foods you ingest. It also gives your digestive functions a boost which can work wonders for your entire body systems.

Where you can get it: yogurt and other foods that have been fermented.

Hair Helpers:

Vitamin B:

Benefits: It strengthens hair and increase flexibility and elasticity. Meaning, when you brush your hair, it won’t break as easily.
Where you can get it: mushrooms, spinach, eggs, nuts, seeds, bananas, oats, etc.

Omega fats:

Benefits:It allows your scalp to produce oil for proper balance and moisture.

Where you can get it: hemp seeds, walnuts, sardines, chia seeds Nail Enhancers:

Biotin:

Benefits: Biotin makes your nails stronger and more durable.

Where you can get it: red cabbage, almonds, Swiss chards

Protein:

Benefits: Protein is your nails’ building blocks (also for your hair).

Where you can get it: eggs, animal sources, and hemp powder

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