The truth is, others perceive us the way we feel about ourselves. If we don’t see ourselves as beautiful, others won’t either.
In our fast-paced daily lives, stress is constant, leading to tension, irritability, and a feeling of exhaustion by the end of the day. To be beautiful, we first need to be healthy, harmonious, and content. Nothing is more valuable than health, and any effort you make toward improving it is worthwhile.
No cosmetic procedure will be effective unless we first take care of ourselves from within.
For silky, smooth, and shiny hair, a balanced diet rich in vitamins, minerals, and amino acids is essential. The same applies to brittle nails and the elasticity and smoothness of our skin. Hair, skin, and nails contribute to a youthful appearance and attractiveness, for both women and men.
The skin is the first to signal a problem: dark circles indicate fatigue, pale skin may suggest anemia, puffiness could result from fluid retention, dry skin signals dehydration, and premature aging might stem from deficiencies in zinc, vitamins C and D, or amino acids. Hair, too, shows signs of aging. Most hair loss is due to hormonal changes or deficiencies in vitamins and minerals.
It’s also crucial to prioritize our mental health. It’s time to start nourishing our brain. Many people think food only affects the body, forgetting its impact on mental health as well.
Here are some foods that provide essential nutrients for the body:
Leafy Greens
Leafy greens are nutrient-dense and low in calories. Kale, spinach, arugula, beet greens, and Swiss chard are excellent sources of fiber, folic acid, and vitamins C and A.
Fruits and Vegetables
Studies show that compounds in brightly colored fruits and vegetables—such as red peppers, blueberries, broccoli, and eggplant—can reduce inflammation and improve memory, sleep, and mood. Red and purple-hued foods are especially beneficial. Avocados are another great option, rich in healthy fats that enhance the absorption of phytonutrients from other vegetables.
Seafood
Sardines, oysters, mussels, wild salmon, and cod are rich in omega-3 fatty acids, essential for brain health. They also provide vitamin B12, selenium, iron, zinc, and protein. For those who don’t eat fish, chia seeds, flaxseeds, and sea vegetables are good alternatives for omega-3s.
Nuts, Beans, and Seeds
Aim for half a cup to a full cup of nuts, seeds, and beans daily. Nuts and seeds, including cashews, almonds, walnuts, and pumpkin seeds, make for excellent snacks and can also be added to meals and salads. Black and red beans, lentils, and other legumes are versatile and can enhance soups, salads, stews, or serve as side dishes.
Herbs and Spices
Cooking with herbs and spices not only enhances flavor but can also balance gut microbes, reduce inflammation, and improve memory. Turmeric is particularly beneficial. Studies show that its active compound, curcumin, supports focus and overall cognition.
“Try adding it to salad dressings, roasted vegetables, marinades, curries, sauces, stews, or smoothies,” suggests an expert. “Adding a pinch of black pepper makes curcumin 2,000% more bioavailable for the brain and body.”
Fermented Foods
Fermented foods are made by combining milk, vegetables, or other raw ingredients with microorganisms like yeast and bacteria. Recent studies show that consuming six servings of fermented foods daily can reduce inflammation and diversify gut microbiota. Fermented foods include yogurt, sauerkraut, kefir, kombucha, kimchi, and other pickled items.
Dark Chocolate
According to a large study of nearly 14,000 adults, people who regularly eat dark chocolate have a 70% lower risk of depressive symptoms. This effect was not observed with milk chocolate. Dark chocolate is rich in flavanols, including epicatechin, whereas milk chocolate and most popular candies are so processed they contain little to none.
That said, diet is just one part of the much broader topic of mental health. Anyone experiencing symptoms of depression, anxiety, or concerns about their mental well-being should consult a specialist to develop a personalized treatment plan.
