Three of the best foods for great hair and nails

Lustrous hair and healthy nails can be easily achieved by eating the right foods!

Nails breaking? Hair looking a little lacklustre? Try adding these foods to your plate.

Sardines

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These little guys are my favourite go-to meal and high in omega-3 fatty acids. The good news is they contain almost no mercury and are loaded with minerals such as calcium, iron, magnesium, potassium and zinc. They’re inexpensive and easy to bring to the table. Place sardines at the top of your successful aging shopping list. They’re good for the brain, hair, skin and nails. Protein also contributes to maintaining youthful skin, and sardines supply quality protein. I eat a can a day but if you’re not a sardine lover then try tuna, salmon or mackerel. Not a fish fan? Swap out your oil for flaxseed, chia, or extra virgin olive. Or try a sliced boiled egg on top of a spinach and kale salad, and top it with sardines and anchovies. Get happy with this recipe for Smashed Sardines with Avocado on Chis and Flaxseed Loaf.

Asparagus

To keep your hair glossy and shiny and your scalp healthy, include a variety of vitamins and minerals in your diet. Eat foods high in folic acid which is found in asparagus. Asparagus contains high levels of skin-clearing zinc and potassium, assisting the removal of excess fluids from the body. It has also been used to treat inflammatory conditions such as arthritis and rheumatism.

Grass-fed meat

Rich in iron, grass-fed meat and can help keep hair looking glossy. Zinc in grass fed meats is the perfect food to include for strong, shiny hair and a flake-free scalp. Not only will it benefit your hair, but your skin will become more radiant, too. Eat regularly for glamorous shine and a dazzling glow and say goodbye to bad hair days forever. If you’re into slow cooking you’ll love this hotpot recipe.

For delicious beauty-boosting recipes check out Lee’s latest book Eat Yourself Beautiful (Mudoch; $35)