Every bride wants to glow on her wedding day. You don't have to rely just on good makeup or hair products— getting more of these nutrients into your diet can help your hair, skin, and nails look their best, says registered dietitian Carlene Thomas, RDN, author of The Wedding Wellness Workbook: Your Nutrition How-To Before "I Do."
Biotin and B vitamins are amazing for hair and nails, says Thomas, president elect of the Virginia Academy of Nutrition and Dietetics. Eggs and fortified cereals have it, as do organ meats like liver, she says. But you might want to consider a supplement if you're not a fan of these foods.
Iron from foods like beef and spinach helps boost blood flow to cells. "That means a healthy glow and a healthy scalp for better hair," she says. To sneak more into your diet, add spinach to a sandwich instead of lettuce, or sauté some to have with eggs in the morning.
Protein. Make sure you're getting enough protein from foods like beans, lean meats, quinoa, eggs, dairy, and tofu since being low on this nutrient can leave your hair weak and dry, says Thomas. "If you find that you're not great about getting enough protein in your diet— a lot of my clients actually under eat protein in a typical day— look into a protein powder that you can mix in your morning smoothie," she says. "Do your research to find one that's not loaded with fillers. My favorite one, called Kura, has pre and probiotics as well as vitamin D mixed in which is triple the beauty booster power."
Healthy fats like nuts, avocado, salmon, and olive oil help to hydrate the hair and protect it. "Add it into your daily routine by sautéing foods in olive oil or swapping mayo for mashed avocado," she suggests. Consider adding a krill or fish oil supplement to your daily routine, too. "They are a great source of omega 3 fatty acids," says Thomas. "I personally take a krill oil supplement and after a few weeks, I personally thought my skin was more 'dewy' looking."