Eat your Way to Gorgeous, Healthy Skin, Hair, Nails!

Getting gorgeous for your wedding means more than just what makeup you wear or how you do your  hair. The foundation of  beauty is good health, and that requires as much attention to what you put IN your body, as what you put ON it! Here are some important nutritional guidelines from Martha Stewart Wedding on how to achieve that inner glow, signalling true beauty!


Glowing Skin! Antioxidants keep your skin healthy by blocking out cell-damaging free radicals from pollution and UV exposure.  Aim for one serving of antioxidant-rich foods a day.

For example: 1 cup of berries, 20 pecans, a few cups of green tea. Also good: kiwifruits, prunes, artichokes, and pinto beans.


Silky Skin! The vitamin C helps produce skin-smoothing collagen.  Plus, beta-carotene is converted into vitamin A, which keeps your eyes and immune system strong. Aim for about 15 mg per day.

For example: 1 cup of mashed sweet potatoes.  Also good: carrots, winter squash, spinach, and kale.


Strong nails, teeth, hair, and bones! Aim for 1,000 mg of calcium into your diet each day.

For example: 3 cups of milk. Also good: low-fat dairy products like yogurt, and cheese. Go organic to avoid added hormones or antibiotics.

Healthy Fats

Supple skin & Shiny Hair! You’ll like the effects of consuming these essential fatty acids, particularly omega-3.  Healthy fats will give you a radiant complexion, shiny hair, and also decrease inflammation in the body.

For example: 1 tablespoon of flaxseed oil a day. Also good: salmon, walnuts, avocado, and olive oil.


Good for your whole body! Proteins are the building block of bones, cartilage, skin, hair, nails, and blood. So eat up! Aim for 46 grams per day.

For example: 8-ounce chicken breasts. Also good: beef, chicken, beans, tuna, eggs, quinoa, tofu, and nuts.


Smooth skin & Healthy Hair! Never heard of it? This magical mineral helps regulate thyroid function, prevents wrinkles in skin, supports healthy hair growth, and may lower the risk of cancer. Get the recommended 55 mg a day.

For example: A 3-ounce can of light tuna (contains 95 percent of your daily requirement). Also good: whole-grain breads, oatmeal, shrimp, turkey, and mushrooms. Extra credit: one Brazil nut contains a week’s worth of selenium!

Here is a Shopping List already prepared for you! Download it here, print it out, and take it along with you on your next trip to the market! (Thanks, Martha!)