Your skin, hair and nails need building blocks to stay strong and shiny:

• Proteins: Skin, hair, and nails are largely made up of keratin. Keratin is a protein and can be obtained through eggs, wild salmon, and legumes. Collagen is also an important protein for skin, hair, and nails. More information about collagen can be found below.

• Healthy fats: Omega-3 fatty acids are super important and can mainly be obtained from oily fish.

• Antioxidants: Berries, raspberries, blackberries, pomegranate, spinach, beets, broccoli, turmeric and ginger are full of antioxidants that support cell renewal.

• Vitamin C : Citrus fruits, bell peppers, kiwi, kale, and watercress are good sources of vitamin C. Vitamin C is also necessary for collagen production. Want to know why collagen is so important for your skin and how vitamin C contributes to this? Then read on; you'll find more information below.

• Zinc : Supports hair and nail strength and promotes growth. Oysters, shrimp, shellfish, and pumpkin seeds contain plenty of zinc .

Even with a healthy diet, deficiencies can arise. Stress, hormones, smoking, and other factors play a major role in the condition of your skin, hair, and nails. Supplements can offer additional relief in these cases.

Healthy fats are essential for well-hydrated skin and shiny hair. Omega-3 fatty acids are primarily found in oily fish like wild salmon, mackerel, and herring. They help strengthen the skin barrier and prevent moisture loss, making your skin less likely to become dry and dull. Learn more about which fats are healthy.

Collagen is an essential protein that keeps your skin elastic and firm. It's considered the protein responsible for youthful skin. As you age, you produce less collagen, which can lead to wrinkles and less plump skin. Vitamin C is important in this regard, as it's necessary for collagen production.

Besides skin health, vitamin C also supports your immune system, aids in wound healing, and acts as a powerful antioxidant to reduce free radical damage. Vitamin C, of course, does much more in your body.

Want to protect your skin from premature aging? Then astaxanthin is a must-have. This pigment gives salmon and salmon roe their pink color and is a powerful antioxidant with potential anti-aging properties.* It's found in food, including algae, salmon (eggs), shrimp, crab, and lobster.

*Beauty claim

It's not just diet and supplements that play a role. To get a glow, you also need to hydrate properly.

• Water: Make sure you drink enough. Aim for about 30ml per kg of body weight. Add electrolytes or Celtic sea salt for better mineral balance.

• Green tea: The bitter "real" green tea is packed with antioxidants that protect your skin from damage. Matcha is a concentrated green tea and therefore also suitable.

• Kombucha or Kefir: Fermented drinks like kombucha or kefir boost your gut bacteria. And when your gut is happy, you'll see the results in your skin (and hair and nails).

• Bone broth: The most beneficial drink there is. And also a natural source of collagen.

• Vegetable juice: It is best to avoid fruit juices because of the sugars, but your body will love vegetable juice.

• Coconut water: Super hydrating and packed with nature's electrolytes.

We believe that achieving beautiful skin, hair, and nails isn't just about skincare and facials. It all starts from within and with what you give your body. By making conscious choices in nutrition, hydration, and the right supplements, you support your natural beauty.

Read more here about how nutrition contributes to more energy, relaxation and beautiful skin.