Beauty from within

Healthy skin, hair and nails start on your plate. Nutrition, water, sleep and sun protection matter more than most expensive products.

Skin facts

Up to 80%

of visible facial ageing may be caused by the sun (photoageing)

~28 days

for adult skin to renew its outer layer

SPF 30+

daily sunscreen is advised by dermatologists

~1 cm

average hair growth per month

Key nutrients for skin, hair and nails

Protein

Role: Building block of collagen, keratin, hair and nails.
Foods: Eggs, fish, chicken, legumes, yoghurt.

Vitamin C

Role: Needed to make collagen; antioxidant.
Foods: Peppers, citrus, strawberries, kiwi, parsley.

Vitamin A & beta-carotene

Role: Skin cell renewal and repair.
Foods: Carrots, sweet potato, spinach, apricots.

Vitamin E

Role: Protects skin cells from damage.
Foods: Almonds, sunflower seeds, olive oil, avocado.

Zinc

Role: Wound healing; low levels linked to hair loss and acne.
Foods: Pumpkin seeds, chickpeas, meat, shellfish.

Iron

Role: Deficiency is a common cause of hair shedding and brittle nails.
Foods: Red meat, lentils, spinach with vitamin C.

Omega-3 fats

Role: Support the skin barrier and calm inflammation.
Foods: Oily fish, walnuts, flax and chia seeds.

Helps vs harms your skin

HelpsHarms

Colourful vegetables and fruitLots of sugar and refined carbs (linked to acne and skin ageing)

Water through the daySmoking — speeds wrinkles and dulls skin

7–9 hours of sleepUnprotected sun exposure

Daily sunscreen and shadeHeavy alcohol use

Healthy fats like olive oilCrash diets that cut protein and fats

Beauty supplement myths

ClaimReality

Biotin makes hair grow fasterOnly helps if you are deficient — rare. High doses can disrupt blood tests.

Collagen drinks erase wrinklesSmall studies show modest effects; sunscreen does far more.

Detox teas clear skinNo evidence; some contain laxatives.

Drinking litres of water removes wrinklesEnough water helps, but extra water won't change wrinkles.

Your glow routine

Eat 5+ portions of colourful fruit and vegetables daily
Include protein at every meal
Drink water regularly — more in hot weather
Wear SPF 30+ every day, even when cloudy
Sleep 7–9 hours
Manage stress — it can trigger acne and hair shedding
See a dermatologist for lasting acne, hair loss or skin changes

World health facts

All facts

~60%

Of your body is water

Water makes up around 60% of adult body weight and is needed for every cell.

Source: USGS / physiology texts

2–2.5 L

Daily water needs

Women need about 2 L and men about 2.5 L of total water daily from drinks and food — more in hot weather.

Source: EFSA 2010

Dehydration that hurts focus

Losing just 1–2% of body water can reduce concentration, mood and exercise performance.

Source: Nutrition Reviews 2010

2.2B

People without safe drinking water

About 2.2 billion people still lack safely managed drinking water.

Source: WHO/UNICEF 2023

More in Mind & Life

Gut Health Sleep & Energy Psychological Health Longevity

Sources

• American Academy of Dermatology
• WHO — Ultraviolet radiation
• Cao et al., Nutrients 2020 (diet and skin)
• NIH ODS biotin fact sheet

General information based on public health sources, not medical advice. Talk to a doctor or registered dietitian before major changes, especially if you are pregnant, have a health condition or take medication.