Skin & Hair

Every library entry that names Skin & Hair as a goal. Each is a full page: what it does, stage by stage, and what the evidence says. Build a plan for this goal →

Supplements

• Aloe VeraA succulent plant used for centuries on skin and, in some products, taken orally as a digestive aid — though the oral form comes with genuine safety caveats the topical gel doesn’t share.
• AstaxanthinThe pigment that makes salmon and flamingos pink.
• BiotinThe hair and nails vitamin — with a genuine lab test problem.
• CeramidesFatty molecules that help form the outer seal of your skin — this supplement tries to add more from the inside.
• Collagen PeptidesA protein your body breaks apart like any other.
• DIMA compound your body makes from broccoli and cabbage, concentrated into a capsule.
• GLA (Evening Primrose Oil)A plant oil people try for skin and period-related discomfort — though good evidence for either is thin.
• GlutathioneA natural antioxidant your body makes itself from three amino acids — genuinely important internally, but oral supplements face a real absorption problem before they can raise your levels much.
• Gotu KolaA traditional herb studied for skin and circulation.
• Hyaluronic AcidA water-loving molecule your body already makes — taken as a pill, it may modestly plump your skin.
• L-CysteineA sulfur-containing amino acid your body mostly makes itself — genuinely important for building glutathione and strong hair/nail keratin, and famous in medicine as an emergency antidote, though everyday supplement benefits are much less established.
• L-ProlineA building-block amino acid your body makes on its own and uses heavily to build collagen, the protein that gives skin, joints, and connective tissue their structure.
• NiacinamideA form of vitamin B3 that your body genuinely needs — famous for preventing a historic deficiency disease, with a smaller, less-settled body of evidence for joint and skin benefits at much higher doses.
• Saw PalmettoBest known for its studied role in prostate health.
• Sea Buckthorn OilAn oil from a bright orange berry that’s one of the few plant sources of a less-common fat called omega-7, with real clinical trial support for dry eyes specifically.
• SilicaA trace mineral with some early evidence for skin, hair and nails — not a proven hair-regrowth fix.
• Type I CollagenThe main structural protein in your skin, bones, and connective tissue, sold as a broken-down powder your gut can actually absorb and use as raw material — with genuine, if modest, evidence behind it.
• Vitamin B5 (Pantothenic Acid)Its name comes from the Greek for everywhere — because it is in almost every food.

Food

• AlmondsA genuinely good vitamin E source, wrapped in fibre and healthy fat.
• Avocado OilAvocado oil is loaded with heart-healthy fat and vitamin E, but only if the bottle you bought is actually pure avocado oil.
• Blood OrangeBlood oranges look different because of a special red pigment — not because they have way more vitamin C than regular oranges.
• Brazil NutsOne Brazil nut can pack more selenium than you need for the whole day, so a couple of nuts is plenty.
• ButterA real source of vitamin A — and the fat that helps you absorb it from vegetables too.
• CapsicumGreen capsicums are just unripe red ones — and ripening is what builds the vitamin C and colour.
• Coconut OilCoconut oil gives quick energy from a small part of its fat, but most of it still raises your cholesterol like butter does.
• Davidson PlumA very tart native plum, rich in vitamin C and deep purple plant pigments.
• Flaxseed OilFlaxseed oil is a plant-based way to get omega-3 fat, but your body only turns a small part of it into the "active" omega-3s found in fish oil.
• HazelnutsHazelnuts pack heart-healthy fat and a big mineral boost, but they're calorie-dense, so a small handful goes a long way.
• Hemp SeedsHemp seeds are tiny, nutty seeds packed with healthy fats and protein — and no, they can't get you high.
• KiwifruitGold kiwifruit is sweeter with more vitamin C; green is sharper with more fibre and more of the enzyme that helps digest protein.
• LimeA lime won't make your body "alkaline" or flush out toxins — but it is a real, small source of vitamin C.
• LonganLongan is a sweet, juicy little fruit that packs a big dose of vitamin C into very few calories.
• Macadamia OilMacadamia oil is mostly heart-friendly fat, but it's not the vitamin E superstar the beauty ads make it out to be.
• MelonAll melons are mostly water. The colour of the flesh tells you what else is in there.
• NectarineThe peach-plum-cross story about nectarines isn't true — it's just a peach without the fuzz.
• OrangeA genuinely good vitamin C source, with fibre a pill does not give you.
• PawpawA soft, mild tropical fruit with a lot of vitamin C for very few calories.
• PeachA solid source of vitamins A and C together, both tied to skin health.
• PecansPecans are crunchy little bundles of healthy fat and minerals that your body slowly breaks down for steady energy, not a quick sugar rush.
• QuandongA tart wild peach-like fruit, high in vitamin C and folate.
• RambutanRambutan is a juicy, low-calorie fruit with a good hit of vitamin C -- just peel it, eat the white flesh, and skip the hairy skin and the seed.
• Rice Bran OilThe highest vitamin E of the plain oils, and more saturated fat than most people expect.
• Safflower OilSafflower oil comes in two very different types, so "is it healthy" depends on which bottle you actually bought.
• Sesame OilSesame oil isn't magic, but it's a genuinely different kind of fat thanks to plant compounds most cooking oils don't have.
• Star FruitStar fruit is a juicy, star-shaped snack packed with vitamin C, but people with kidney problems should never eat it.
• StrawberriesA genuinely strong vitamin C source people do not associate with berries.
• Sunflower OilSunflower oil is one of the richest food sources of vitamin E, but not all bottles labeled "sunflower oil" are the same fat.
• Sunflower SeedsSunflower seeds are a crunchy snack loaded with vitamin E, healthy fat, and minerals — just skip the shells and keep portions modest.
• TangeloPeels like a mandarin, tastes like a tart orange, and carries a bit of grapefruit in its family tree.
• Tangerine or TangorThe easy-peeling citrus. What changes across the group is sweetness, seeds, and how easily the skin comes away.
• Walnut OilWalnut oil is a plant-based source of omega-3 fat, but your body only turns a little of it into the same omega-3s found in fish.

Recipes

• Avocado on RyeA smaller, denser answer to avocado toast, on bread that actually holds it up.
• Beetroot & Goat Cheese SaladSweet roasted beetroot against sharp cheese — that contrast is the entire recipe.
• Beetroot Dip with PitaA dip the colour of a warning sign, made from three things and a blender.
• GazpachoCold soup, which sounds like a punishment until the first genuinely hot day of the year.
• Greek SaladNo lettuce. A real Greek salad is tomato, cucumber, onion and a slab of feta on top.
• Green SmoothieA way to eat two handfuls of spinach without noticing you have done it.
• Guacamole with Corn ChipsMash it with a fork. A blender makes it into paint.
• Kefir Mango SmoothieA drinkable snack with more bacterial variety than most probiotic capsules.
• Loaded Avocado ToastThe café order, built at home for a fraction of the price.
• Mango Chia PuddingChia seeds turn coconut milk into pudding overnight — no cooking, no thickener, no effort in the morning.
• PanzanellaThe other great stale-bread salad, and the one that depends entirely on the tomatoes being good.
• Papaya Boat with Yogurt & LimeHalf a papaya used as the bowl. Nothing to wash up and about a day’s vitamin C in it.
• Prawn & Mango SaladSweet, sour, hot and salty in one bowl — the four notes a Thai salad is built on.
• Quinoa TabboulehA herb salad with a little grain in it, not a grain salad with a little herb.
• Salmon & Sweet Potato BowlTwo of the site’s most-recommended foods, in one bowl.
• Salmon en PapilloteFish steamed in a paper parcel, which means no pan to wash and no way to overcook it.
• Salted MacadamiasAn Australian native, and the fattiest nut on the shelf, which is exactly why a small handful is enough.
• Tropical Mango SmoothieFrozen mango, a splash of coconut water, and no ice needed anywhere.
• Two Brazil NutsTwo is the serving. This is the rare food where eating more is actively worse for you.
• Watermelon & FetaSalt on watermelon, which sounds wrong until the first mouthful.

Other goals