With warmer weather approaching, we have to be mindful of the sunrays and the damage it can cause to our hair and skin. In addition to making sure our beauty regimen includes a daily moisturizing cream with SPF, what are alternative ways we can combat sun damage to our precious tresses and outer covering? Making sure we eat food filled with the necessary nutrients that will keep our mane healthy and skin glowing all summer long. We spoke with NY Health and Wellness‘ Nutrition Director Jacqui Justice, who provided us with 10 foods we should stock up on in order to look and feel our best. Below are Justice’s picks and why they’re great for us.

1. Lean, Clean Protein
   

Organic hormone free poultry, grass-fed meat and lamb, cold-water wild fish like salmon, sardines, cod, trout, flounder and mackerel, organic omega 3-rich eggs, legumes, grass-fed whey and low-fat dairy products are key to getting gorgeous hair, skin and nails and blood sugar balance aka energy.  These type of proteins also boost keratin production.

2. Beta Carotene-Rich Foods

Kale, spinach, carrots, sweet potatoes and winter squash are important for healthy skin and hair.  These foods help to reverse sun damage, repair skin cells and give skin that youthful glow in addition to keeping hair shiny and full. They also aid in keratin production.

3. Vitamin C-Rich Foods

Citrus fruits, kiwi, strawberries, guava, spinach and peppers help build collagen and prevent wrinkles and dry skin.  They also reduce inflammation and help reduce puffiness under eyes in addition to boosting hair growth.

4. Iron-Rich Foods

Spinach and most leafy greens, all animal protein, seafood, legumes and eggs increase energy levels by transporting oxygen to the tissues including the hair follicles thereby preventing hair loss.

5. Zinc-rich Foods

Pumpkin seeds, oysters and all animal protein are important for skin repair, building collagen, strong nails and healthy hair

6. Vitamin B-Rich Foods

Shellfish, cold-water wild salmon, bananas, whole grains, green leafy vegetables, lentils, legumes, lean grass-fed beef and poultry are key when it comes to energy production.  They help carry nutrients and oxygen to your scalp and follicles, which is so important for hair growth.

7. Healthy Fats

Raw, unsalted nuts and seeds, nut butters and oils and cold-water wild fish help build healthy cell membranes.  They help skin cells look more vibrant, plump and youthful.  Helps hair growth and keeping in shiny and full looking.

8. Probiotics

Plain organic Greek yogurt goes a long way when it comes to digestive health.

9. Prebiotics

Jerusalem artichokes, dandelion greens, garlic, leeks, onions,  jicama, kimchi, kombucha tea, plain yogurt and kefir are important for gut health.

10. Keratin-Rich Foods

Organic, hormone free protein rich meats are the secret to healthy hair, skin and nails.  They also offer anti-aging effects for the skin and give it that natural glow.