Inside Out Beauty: Nutrients for Healthy Hair, Skin and Nails


Anthia Koullouros

Naturopath and Holistic Health Expert

Anthia-KoullourosOn Friday the 13th of December 2013, RESCU readers and La Prairie fans gathered at the stunning On Seven, David Jones Elizabeth Street, Sydney for two luxury workshop events with RESCU expert Celebrity Interior Stylist Darren Palmer and myself as part of the La Prairie Lifestyle Lounge.

I presented a topic called Inside our Beauty.

When I was asked what beauty means to me I could reply with a very simple answer – health!

Health creates…

• Strong, shiny hair
• Strong, smooth & unmarked nails
• Strong, white teeth
• Clear eyes
• Pink mucous membranes
• Smooth, clear, bright, rosy or golden skin
• Lean and toned
• Radiant, infectious, magnetic energy

And what creates Health?

• Genetics
• Health of mum & dad
• Our upbringing
• Daily choices: thoughts, breathing, hydration, nourishment, posture, movement, sleep/wake, stress, sunlight and environment (link to Modern Goddess article)

Nutrients for Healthy Hair, Skin and Nails

Fat soluble vitamin A
• Acne – Inhibits sebaceous gland activity & suppress androgen formation.
• Promotes cell turnover in skin
• Prevents it from becoming keratinized, scaly rough & dry
• Improves vision.
• Strengthens mucous membranes
• Creates strong bones & teeth
• Sources:
✔ Fermented cod liver oil
✔ Pastured eggs yolks, ghee & butter
✔ Organic Butter & carrots
✔ Pastured organ meats such as liver

Fat soluble vitamin E
• Most abundant fat-soluble antioxidant in skin. Secreted through sebum, roughly 7 days after consumption of vitamin E-rich foods. Important protective factor on skin’s surface
• Anti-inflammatory
• Defends the skin against free radicals
• Helps reduce aging & skin cancer risk from excessive UV radiation.
• Sources:
✔ Organic leafy greens
✔ Organic Sunflower seeds & almonds
✔ Cold pressed extra virgin Olive oil
✔ Pastured organ meats such as liver

Coconut oil
• Boosts metabolism which results in fat loss & energy production. Our body metabolises this fat in the liver, immediately coverting it into energy (fuel for the brain and muscle function) rather than it being stored as fat.
• Supports immunity
• Tips:
✔ Organic
✔ Extra virgin/virgin & cold pressed
✔ Can take higher temperature cooking
✔ Use it topically
✔ Can be used for oil pulling for healthy teeth & gums

Olive oil
• Contains polyphenols which effect the expression of genes that cause age related diseases
• Acts as an antioxidant, reducing oxidation & cell damage, which leads to many degenerative diseases
• Reduces microbial activity & infections
• Vitamin E rich
• Tips:
✔ Organic
✔ Extra virgin & cold pressed
✔ Use in low to medium cooking or stabilize with butter
✔ Purchase in a dark bottle & use within 2 years of pressing

Omega 3
• Anti-inflammatory
• Prevents hyperkeratinization of sebaceous follicles
• Contributes to smoother & younger skin
• Reduces omega 6 found in processed plant & animal fats
• Sources:
✔ Wild Salmon
✔ Sardines & anchovies
✔ Pastured beef, lamb & eggs

Fat soluble vitamin K2
• Deposits calcium & other minerals where necessary. Keeps hard tissues hard & soft tissues soft
• Prevents calcification of our skin’s elastin, the protein that gives skin the ability to spring back, smoothing out lines & wrinkles
• Necessary for the proper functioning of vitamin A- & D- dependent proteins
• Sources:
✔ Fermented cod liver oil
✔ Pastured eggs yolks, ghee & butter
✔ Pastured organ meats such as liver

Vitamin C 
• Involved in the regulation of collagen, a structural protein necessary for the extracellular stability of skin
• Improves skin health & faster healing
• Contributes to less skin wrinkling
• Prevents & treat ultraviolet (UV)-induced photo damage by acting as an antioxidant
• Decreases dry skin
• Prevents formation of scar tissue
• Sources:
✔ Gubinge powder (Australian Kakadu Plum)
✔ Organic bell peppers, guava, dark leafy greens, broccoli, Brussels sprouts, kiwi, citrus fruits & strawberries.

Discover more benefits of Vitamin C

• Contributes to the structure of proteins & cell membranes
• Improves wound healing
• Anti-inflammatory
• Protects against UV radiation
• Acne – interacts with vitamin A as a component of retinol-binding protein, necessary for transporting vitamin A in blood
• Sources: animals sources are better absorbed
✔ Oysters
✔ Scallops & other shellfish, seafood.
✔ Pastured red meat

Discover more benefits of Zinc and Zinc-rich Recipes 

Check out Part 2 of Inside out Beauty next week….

Like what you read? Subscribe to our free newsletter for exclusive content and special offers


  • Insta: Follow

    • Lipstick makes me happy. 💄
    • Instagram Image
    • I start my @eatfitfood pre Spring detox tomorrow but the health kick started today. Great expert post on the site about feeling good about your body at any age. Link in profile.
    • Leather & Lace. ❤️ Fave combo for Saturday nights. Details and link in bio.
    • Because #loveislove ❤️
    • Get your glow on with home made bone broth. Immune system and skin boosting recipe now live. Link in bio.
    • Obsessed. 💜
    • Sporty Spice 🎾
    • ❤️

  • Get your dose of fabulous delivered to your inbox.

    Sign up for Rescu's newsletter to get updates on top stories, horoscopes, trending videos, and inspirational content.


    Get fashion, beauty, finance, health and love advice from our experts.

    Rescu is an online fashion, beauty and premium lifestyle site. Whether you are looking for fashion, beauty, finance, health and love advice you will find a wealth of information from our resident experts. We publish new content daily so don’t be left behind. Log on daily for the latest fashion, beauty and celebrity news as it happens. Subscribe to our newsletter and enter our contests to win fantastic freebies.