Foods for your eyes, skin, hair

Get glowing skin, thicker hair, lustrous peepers and a fitter body, all with a little help from these super foods, says nutritionists.

You don't have to starve yourself to look good. All you need is to eat the right foods. Here's a beauty diet plan carefully put together by our expert to help you look fabulous

Eyes 
Green vegetables: Spinach, zucchini, broccoli and brussels sprouts contain a caroteinoid called lutein and a pigment called zeaxanthinan. Both defend your cells from free radicals and help keep your eyes lustrous. Avoid overcooking for best benefits. Steam or saute, instead.

Orange and other vegetables that are rich in antioxidants and fibre work against under-eye puffiness.

Skin 
Probiotic yoghurt: It contains good bacteria that help your skin look healthy. Eczema sufferers can benefit a great deal from a daily intake.

Fish: Oily fish such as sardines and mackerel contain omega-3 fatty acids that reduce skin inflammation and keep it moisturised. They also promote elasticity, keeping wrinkles at bay.

Berries: Strawberries, blueberries, etc., contain antioxidant phytonutrients that get rid of free radicals in the blood and guard your collagen, thereby boosting skin repair. Collagen makes your skin supple, smooth and plump.

Nails 
Have chicken, turkey, pork, milk, cheese, yeast, peanuts, beans, wholegrain cereals to avoid brittle nails. Pumpkin seeds are one of the most concentrated non-meat sources of zinc. But many vegetarian foods also contain phytic acid that binds with zinc, making it unavailable to the body. Hence, take a Vitamin C supplement. It will make zinc more available.

Hair
Poultry: Lean meats like chicken and turkey provide high quality proteins, essential for growth, repair and maintenance. Low-fat milk products such as skimmed milk, yogurt and cottage cheese are great sources too. If you like eggs and don't suffer from high cholesterol, have one yolk a day. It contains Vitamin B-12 which promotes hair growth and prevents hair loss.

Salmon: It contains omega-3 fatty acids, B12 and iron.
Flaxseeds: What salmon does for non-vegetarians, flax seed does for vegans.
Oysters: Try oysters for faster hair growth. They contain zinc.
Whole wheat and brown rice : Make sure you include whole wheat, brown rice and fortified cereals in your everyday diet.