This presentation includes all the essential nutrients required for healthy skin, nails and hair. The foods to include and exclude for healthier body. Also examples of which food group to consume and what all food is included in that also with some recipes for glowing skin and healthier hair and nails.

1. NUTRITIONAL REQUIREMENTS FOR
GLOWING SKIN, HEALTHY HAIR AND
BEAUTIFUL NAILS
PRESENTED BY:
Dietician Shagun Tomar

2. INTRODUCTION
 In order to keep healthy skin, hair & nails its important to take
good overall care of yourself.
 To keep skin, hair & nails healthy its important to have healthy diet
everyday which includes high nutrients, high water content food
such as fresh fruits & vegetables.
 The essential fatty acids found in vegetable oils, seeds & nuts is
necessary for nourished skin for its good texture.
 Water is very important which flushes out toxins from the body.
 Also healthy food have antioxidants which damages free radicals
& helps by reducing anti aging property & effects from
environmental pollution.

5. NUTRIENTS REQUIRED FOR HEALTHY SKIN, HAIR &
NAILS
 VITAMINS A:
• Antioxidant
• Reduces production of sebum, which clogs pores.
• Vitamin A is the number one anti-aging vitamin.
• Vitamin A with adequate proteins intake generates
healthy hair.
• Yellow & organe fruits & vegetables, dark green
vegetables, liver, fish oil are some good sources.

6.  Vitamin C:
• Important antioxidant for skin.
• It fights wrinkles & helps in produce &
maintain of healthy collagens.
• Collagen helps add length to your hair as it
provides the building blocks your hair needs.
In addition to these benefits, hair
vitamins can also improve the overall sheen
and softness of your hair.
• Vitamin C found in citrus fruits, cherries, red
& green pepper, broccoli & bean sprouts.

7.  Vitamin E
 Powerful antioxidant.
 Helps to retain body moisture and prevent sun
damage.
 Makes the skin glowing.
 Helps in preventing premature aging.
 Promotes absorption of vitamin A.
 Found in cold pressed wheat germ oil & cold
pressed sunflower oil.

8.  Vitamin B-Complex
• Vitamin B complex is very important for skin, hair& nails.
• Vitamin B3 boosts your skin’s hydration to decrease redness and create a more natural, dewy glow.
• Biotin very important for health hair.
• Help keep your nails hydrated in addition to returning them to a more normal, lighter color.
• Helpful for dry/itchy skin, rashes & cracks at corner of mouth.
• Deficiency can cause skin problems & hair loss.
• Dairy products, wheat germ, citrus foods, liver, yeast, fish oil ,etc

9.  ZINC
• Zinc works with vitamin C to make
collagen.
• Zinc works with vitamin A to support tissue
rebuilding action, helps to maintain
healthy skin cells & new skin generation
after injuries.
• Zinc helps in maintaining good health of
hair & nails.
• Zinc can help your nails grow longer and
your cuticles stay healthy as they
encourage growth and reduce
inflammation.
• Zinc found in pumpkin seeds, whole
wheat, rye flour, oats flour,etc.

10.  Essential fatty acids
• Includes good omega-3 & omega-6 fatty acids.
• Helps in hydrating the skin & increases moisture content
in body.
• Makes nails glossier & more flexible.
• Helps retain hair moisture.
• Flaxseed oils rich in both omega 3 & omega 6.
 SELENIUM
• Protects cells from UV damage.
• Helps dry skin of scalp & in aborsption of vitamin E.
• Garlic, onion rich in selenium.

13. BEAUTY CUISINE

14. Juices & Smoothies to Strengthen Hair, Skinand Nails
• Carrot, Tomato &
beetroot juice
• Melon and Black Grape
Juice
• Pineapple and
Coriander Juice

15. • Smoothie rich in biotin
 Biotin, also called as vitamin H or vitamin B7, is an essential nutrient for many body tissues, such
as hair, skin and nails, especially when these are delicate or fragile.
 For this smoothie we will use the following ingredients:
•Banana: this is one of the fruits with the highest content of biotin.
•Strawberries: besides containing this vitamin, they will give a delicious flavor to the smoothie.
•Waluts: these are a great option to include this vitamin, and they also contain vitamin E and healthy
fats.
Amounts for two people or two servings:
•1 ripe banana.
•6-8 ripe strawberries.
•5 raw and shelled walnuts.
•150 ml (5 ounces) of water.
 Vitamin A, found mainly in orange and green colored foods, helps to regenerate tissues and
fight the dryness of hair and skin.
 We recommend this smoothie especially for those with dry hair or skin and those who want to
promote the growth of hair and nails.
•Carrots: carrots are rich in vitamin A and also combine nicely into the smoothie thanks to their
sweetness.
•Avocado: this fruit is one of the most complete, and therefore should not be missing in our diet.
•Milk: milk is a good source of vitamin A
Amounts for two people or two servings:
•2 peeled and grated carrots.
•1 ripe avocado.
•1 cup of milk, yogurt or a vegetable drink.
• Smoothie rich in vitamin A

16. Salads for healthy Skin, hair andNails
• Tomato, Cucumber,
pomegranate and Red
Onion Salad
• Super-Nutritious Broccoli
Salad with Apples,
Cranberries & yougurt.
• Cucumber watermelon
radish salad with mint
leaves and lime juice

17. Quick Meals
• Nachni Pancakes
 The secret of these pancakes is the use
of ragi flour spiced with ginger and
green chillies.
• Phudina Gobi
 Phudina Gobi makes an equally tempting
starter, brimming with the goodness of vitamin
C and fibre from cauliflower and vitamin A from
phudina paste, all without too many calories.

18. THANK YOU