Foods for your eyes, skin, hair

Get glowing skin, thicker hair, lustrous
peepers and a fitter body, all with a little help from these super foods, says
nutritionists.
You don't have to starve yourself to look good. All you need is to eat the
right foods.
Here's a beauty diet plan carefully put together by our expert to
help you look fabulous

Eyes
Green vegetables: Spinach, zucchini,
broccoli and brussels sprouts
contain a caroteinoid called lutein and a pigment called zeaxanthinan. Both
defend your cells from free radicals and help keep your eyes lustrous. Avoid
overcooking for best benefits. Steam or saut?, instead.
- Orange and other vegetables that are rich in antioxidants and fibre work
against under-eye puffiness.
Skin
Probiotic yoghurt: It contains good
bacteria that help your skin look healthy. Eczema sufferers can benefit a great
deal from a daily intake.
Fish: Oily fish such as sardines and
mackerel contain omega-3 fatty acids that reduce skin inflammation and keep it
moisturised. They also promote elasticity, keeping wrinkles at bay.
Berries: Strawberries, blueberries,
etc., contain antioxidant phytonutrients that get rid of free radicals in the
blood and guard your collagen, thereby boosting skin repair. Collagen makes your
skin supple, smooth and plump.
Nails
Have chicken, turkey, pork, milk, cheese, yeast, peanuts, beans, wholegrain
cereals to avoid brittle nails. Pumpkin seeds are one of the most concentrated
non-meat sources of zinc. But many vegetarian foods also contain phytic acid
that binds with zinc, making it unavailable to the body. Hence, take a Vitamin C
supplement. It will make zinc more available.
Hair
Poultry: Lean meats like chicken and
turkey provide
high quality proteins, essential for growth, repair and maintenance. Low-fat
milk products such as skimmed milk, yogurt and cottage cheese are great sources
too. If you like eggs and don't suffer from high cholesterol, have one yolk a
day. It contains Vitamin B-12 which promotes hair growth and prevents hair
loss.
Salmon: It contains omega-3 fatty
acids, B12 and iron.
Flaxseeds: What salmon does for
non-vegetarians, flax seed does for vegans.
Oysters: Try oysters for faster hair
growth. They contain zinc.
Whole wheat and brown rice : Make sure
you include whole wheat, brown rice and fortified cereals in your everyday diet.

Pregnancy Power Foods

These healthy choices have the nutrients that you and your growing baby need.

1.Broccoli

It's not only packed with nutrients that are necessary for a healthy pregnancy -- such as calcium and folate -- but broccoli is also rich in fiber and disease-fighting antioxidants. And since it contains plenty of vitamin C, this popular green vegetable will help your body absorb iron when it's eaten with an iron-rich food, such as whole wheat pasta or brown rice.

2.Fortified Breakfast Cereal

You knew folate was important before conception and during your first few weeks of pregnancy, but your needs for the B vitamin stay high the whole nine months. Experts advise getting 400 micrograms per day through vitamin supplements or fortified foods (breakfast cereal is an easy way to do it, since many brands contain 400 micrograms per bowl), and another 200 micrograms through foods that are naturally high in folate, such as asparagus and black-eyed peas.

3.Dried Beans & Lentils

All women need 10 extra grams of protein a day during pregnancy (for a total of at least 60 grams); beans and lentils are an excellent source, with about 15 grams per cup. They're also high in fiber, which helps to combat constipation. And 1 cup of cooked lentils meets half of your daily folate requirement. Add them to rice dishes and salads.

4.Nonfat Milk

Your body absorbs roughly twice as much calcium from foods while you're pregnant, so your daily needs remain the same. But since most of us get too little calcium to begin with, drinking more nonfat milk is a smart move. Each 8-ounce glass supplies about 30 percent of the recommended dietary allowance of 1,000 milligrams.

5.Bananas

Bananas are rich in potassium and offer quick energy to fight off pregnancy fatigue. "They're also easy on your stomach if you're nauseated," says O'Rourke. Slice them up into cereal or whip one into a breakfast smoothie with yogurt, berries, ice, and a splash of orange juice.