HEALTHY SKIN AND HAIR

Skin and hair need constant nourishment and they are often the first to suffer if your diet inadequate. To avoid this, adopt the Optimum Diet, with plenty of water-rich fruit and vegetables to prevent constipation and maintain a clear, fresh complexion. Even if you choose to add supplements to your diet, these should be taken in addition to, not instead of, a good diet.

Vitamins A, C, E and Selenium
These antioxidant nutrients help to counteract the premature ageing of the skin that is often caused by exposure to the sun, sun beds, cigarette smoke and other pollutants. In addition, the diet should contain plenty of carotenoids and flavonoids, especially PCOs because these also help to keep the skin healthy. And don't forget sunblock with a minimum SPF of 15, and wear a wide-brimmed hat between 10am and 3pm when in the sun.

The B Vitamins
The cells of skin and hair divide constantly so they need a good supply of B vitamins. Doctors and nutritionists very often look for changes in the skin to detect deficiencies of B vitamins; inadequate intakes of vitamins B1, B2, B3 and B6 can all be detected in the skin. Biotin is another B vitamin that is of particular importance to healthy skin. It may also help to keep the nails strong and prevent premature greying of the hair.


A healthy diet, such as the Optimum Diet, can help to keep skin looking clear and it provides moisturization from within.

There is no recommended daily intake for biotin, because it is present in many food, and the bacteria in the intestine also make it. However, deficiency can occur if you take antibiotics for a long time, eat a very low-calorie diet or raw eggs regularly, as all these factors can limit the absorption of biotin. Biotin deficiency is an uncommon cause of hair loss in women.

Silicon
The mineral silicon is thought to be important for supple skin and strong connective tissue, bones, fingernails and hair. It may also help to prevent greying of the hair. The main food sources of silicon are vegetables, whole grains and seafood, and it is a major ingredient of food supplements manufactured from alfalfa and the herb horsetail (Equisetum).

Sulphur
Sulphur, dubbed the 'beauty mineral', is another nutrient essential for healthy skin, hair and nails. It is found in many food, but especially in protein, pulses, onions, garlic and vegetables of the brassica family, such as cabbage, broccoli and kale, as well as Brussels sprouts turnips and kohlrabi. Although it is not known how much we need to obtain each day, sulphur is extremely unlikely to be deficient in a diet that contains adaequate protein.

Copper
Copper is needed to make melanin, the pigment that gives colour to skin and hair, and it is also present in the connective tissues. Dietary deficiency is thought to be relatively common when too many refined food are eaten, but the use of copper plumbing in soft water areas greatly increases your copper intake.

Supplementation can be tricky because high levels can result in zinc deficiency (and vice versa), and are toxic. However, a multimineral preparation is likely to be safe, if supplementation is needed.

Essential Fats
Dry skin is more common at 50+. Even the liberal application of moisturizers will not help the problem if the diet contains insufficient essential fats. Although only relatively small amounts are needed, they can be lacking if the diet has a very low fat content.

The Optimum Diet can help ensure you have healthy and glowing skin and glossy hair.