How to look and feel good

vitamins supplements

Important supplements for feeling good inside and out

Living a healthy life is important: we hear this from age 5 to grave. But it can be hard to stay on top of it amid a busy week. Whether you work full time or run a household, sometimes it feels like there aren’t enough hours in the day to do everything, let alone have 3 full and healthy meals that will tick off everything your body needs.

Hair, Skin, and Nails Supplements

hair skin nail supplementsHaving vibrant hair, skin and nails is a sign of health. They are visible features and can absolutely transform the way you view and hold yourself. This makes them crucial. In fact, hair loss can indicate an underlying issue or imbalance in your body so it’s best to keep on top of it all.

To do that, you need a plethora of vitamins and minerals to make sure you are looking and feeling your best.

A crucial component of healthy hair, skin, and nails is Biotin. Biotin is a B-complex vitamin and is also known as B7. B7 supports carbohydrates, protein and fat metabolism. More importantly, it helps the cellular processes that form hair particles and skin cells. Being B7 deficient can show itself in brittle hair or increased hair loss so it’s important to pay attention when washing your hair. A deficiency can also show itself in the form of weak nails that split easily.

B7 is present in many foods, some of which are: egg yolks, peanuts, whole wheat bread, salmon, avocado, raspberries, and bananas. However, if you find that you don’t have the time or access to these foods regularly, there are always biotin supplement that can make up for the gap in your diet.

Omega-3 Supplement

omega 3 capsules supplementsOmega-3 is a fatty acid that helps with shine and luster in your hair. Omega-3 is anti-inflammatory and important to have in a healthy and balanced diet. It is great for scalp health and there is research that shows that high levels of Omega-3 in your diet can reduce the risk of acne and other skin issues. Omega-3 is available as a supplement that you can find at your local drugstore or online.

Omega-3 is found in cold-water fish such as salmon, tuna, mackerel, anchovies, and sardines. Other vegetarian and vegan-friendly sources of Omega-3 are:

  • Flaxseed
  • Seaweed or Algae
  • Chia Seeds
  • Hemp Seeds
  • Walnuts
  • Edamame
  • Soybean Oil
  • Kidney Beans

However, fish oil supplements and Omega-3 supplements are great and easy sources of making sure you’re getting the amount that your body needs, even if your diet does not include enough of it. Omega-3 supplements come in different varieties, with regular fish oil being one of the most popular. However, there are also different forms of fish oil, all rich in Omega-3 and with their own host of benefits:

  • Cod Liver Oil: also a good source of Vitamin A and Vitamin D.
  • Krill Oil: some studies suggest it can reduce joint pain
  • Algae Oil: a great option for vegans and vegetarians, however, it includes less Omega-3 than the previous options so you may need to take more.

A lot of multivitamin and mineral complex supplements do not include Omega-3 so it’s always best to check what they include and buy separate Omega-3 supplements if needed.

Antioxidants – What are they and what do they do

 antioxidant berries natural sources

Antioxidants are substances that provide protection to your cells from ‘free radicals’ which is the molecules that are produced in the body after eating, smoking and so on. Free radicals have been linked to a few different diseases such as heart disease so it’s important to make sure you are getting as many antioxidants in your food as possible.

Antioxidants are in a lot of foods we eat. Berries are a great source of antioxidants: raspberries, blueberries, blackberries, strawberries, and cranberries are some of the highest antioxidant sources among fruits. A berry smoothie in the morning would be just the kicks you need.

In terms of veggies, artichokes, kale, asparagus, beets, bell peppers, and broccoli are also great sources of antioxidants. Whether they’re toppings on a pizza or part of a stir fry, some of these veggies can be easily incorporated in your day to day diet. Sweet potatoes are also a good source of antioxidants so treat yourself to some sweet potato fries.

Other natural sources of Antioxidants

nuts almond cashewsIf you’re not crazy about fruits and vegetables, there’s no need to fret. Nuts also pack a big punch when it comes to antioxidants: walnuts, hazelnuts, pistachios, and almonds are high in antioxidants. Grab yourself a trail mix as a snack and rest assured that you’re getting some antioxidants in your diet. You can also incorporate flax seeds and sunflower seeds into your diet – both are high in antioxidants. Other sources are kidney beans and other legumes like edamame which make a great snack.

At the end of the day, we all want to feel good: we pay into fancy anti-aging creams and schemes in the hopes of looking younger and fresher. But it is important to look inwards and get to the root of the issue: your body might be trying to tell you something, you only need to listen. With small changes to your diet, you can start to feel better than ever, inside and out.