Every cell in your body needs the right nutrients to work well. From building and repairing tissue to fuelling your brain and muscles, each type of nutrient plays a vital role in keeping you energised and healthy, and it shows in your skin and hair too. Here are the key players and where to find them.

Carbohydrates

Carbohydrates are your body's main energy source, fuelling the brain and muscles. Choose complex carbs such as whole grains, fruits and vegetables, which also provide fibre and essential nutrients.

Protein

Protein builds and repairs tissues, including muscles, bones and organs. Good sources include lean meats, poultry, fish, eggs, dairy, legumes and nuts.

Vitamins

Vitamins support metabolism, immunity and cell growth. They include water-soluble vitamins (vitamin C and the B group) and fat-soluble vitamins (A, D, E and K). A varied diet of fruits, vegetables, whole grains and lean proteins helps you get enough.

Fats

Healthy fats are not the enemy. Monounsaturated and polyunsaturated fats support brain function, hormone production and the absorption of fat-soluble vitamins. Find them in avocados, nuts, seeds and oily fish like salmon.

Minerals

Minerals such as calcium, iron, magnesium, potassium and zinc are involved in bone formation, nerve function and fluid balance. A balanced diet with plenty of fruits, vegetables, whole grains and lean proteins keeps your levels up.

Water

Water is essential for every system in the body, helping regulate temperature, lubricate joints and carry nutrients and waste. Stay well hydrated throughout the day.

How nutrition supports your skin

What you eat shows on your skin. Antioxidants help defend against daily damage, vitamin C supports collagen for firmness, and biotin and other B vitamins support healthy hair and nails. Good hydration and healthy fats keep skin supple, working hand in hand with hydrating serums and a consistent skincare routine.

Conclusion

A balanced intake of carbohydrates, protein, fats, vitamins, minerals and water keeps your body, skin and hair functioning at their best. Eat a varied, balanced diet and your whole body will thank you for it.