Supporting Your Skin, Hair & Nails from the Inside Out

by team nuut

Nourish and Glow with The Ultimate Nutrition Guide

Let’s be honest, your glow doesn’t just come from what you put on your body, but what you put in it. Before reaching for another face mask or booking that expensive hair treatment, it’s worth taking a look at the real foundation of beauty: your nutrition.


What you eat plays a powerful role in how your skin, hair, and nails look and feel. A diet rich in the right nutrients can help you maintain a radiant complexion, shiny, healthy hair, and strong nails, while a lack of them can leave you feeling (and looking) a little lacklustre.


Your body is constantly working behind the scenes to regenerate skin cells, grow hair, and support nail health, and it needs a steady supply of the good stuff to get the job done. We’re talking bioavailable protein, essential vitamins, minerals, and healthy fats.


That’s where nuut comes in. Our daily shakes are packed with plant-based protein and glow-supporting micronutrients that make it easy to nourish your beauty from the inside out, no complicated routines required. Just shake, sip, and glow.

Why Nutrition Matters For Skin, Hair and Nails

The Real Role of Diet

You can invest in the fanciest skincare, hair treatments, and nail-strengthening serums, but if your nutrition isn’t dialled in, you’re only doing half the job.


Your skin, hair, and nails are built from the inside out, and that building process relies on a steady stream of protein, healthy fats, vitamins, and minerals. These nutrients are the unsung heroes behind cell regeneration, hydration, and defence against environmental damage (looking at you, stress and pollution).


Without the right fuel, your body can’t do its thing, no matter how many serums you layer on. So, if you're chasing that long-lasting, lit-from-within glow? It’s time to start with what’s on your plate (and maybe in your nuut shake).

Glow Goals: Nutrients Your Skin, Hair and Nails are Begging For

If you want that real-deal glow, from glossy strands to strong nails and skin that actually looks alive, you’ve got to feed your body the right stuff. These are the beauty-boosting nutrients that work behind the scenes to keep you glowing from within:


Omega-3s – Think hydrated, bouncy skin and shiny, healthy hair. These good fats help lock in moisture and calm inflammation.

Vitamins C & E – The antioxidant dream team. They fight free radicals (aka the things that dull your glow) and support collagen production for plumper, smoother skin.

Biotin – The classic beauty vitamin. It’s known for helping to strengthen hair and nails—especially if you’re dealing with breakage.

Zinc – A must-have for cell repair and regeneration. It’s like your skin’s personal handyman.

Beta-carotene & Vitamin A – These guys support skin renewal and radiance, helping to keep your complexion clear, even, and glowing.


Get these nutrients in regularly, and you’ll be well on your way to that "just-had-a-facial" glow, minus the appointment. And yes, nuut’s got many of these covered, all in one delicious daily shake. Easy win.

The Power of Omega-3s and Healthy Fats

Because Glowing Skin Needs More Than Just Water

Let’s talk healthy fats, because they’re not just good for your heart, they’re a total glow-up for your skin and hair too.


Omega-3 fatty acids are key players when it comes to hydrated, happy skin. They help strengthen your skin’s natural lipid barrier, locking in moisture and keeping dryness, flakiness, and irritation at bay. And when it comes to hair? Omega-3s nourish the follicles, supporting stronger, shinier, and more resilient strands.


You’ll find these beauty fats in foods like salmon, flaxseeds, walnuts, and even your daily nuut shake, which includes healthy fats to support glowing skin from within.

On The Menu: Teriyaki Salmon Poke Bowl

Packed with omega-3-rich salmon, edamame beans, and a drizzle of olive oil (hello, monounsaturated magic), this bowl is a skin and hair hero. Toss in some crunchy veg for an antioxidant boost that supports collagen production and total nourishment.


Hydrated, glowing, and fuelled from the inside out? Yes please.

Ingredients:
2 Skinless salmon Portions, cut into 2cm pieces
2 tbsp teriyaki marinade
400g edamame or broad beans
1 tbsp olive oil
450g pkt microwavable brown rice
400g slaw law
1 Lebanese cucumber, thinly sliced crossways
2 spring onions, thinly sliced
Pickled ginger, to serve
What to do:
1. Combine the salmon and marinade in a bowl. Place in the fridge for 15 mins to develop the flavours.

2. Cook the edamame or broad beans in a large saucepan of boiling water following packet directions. Peel. Place in a bowl.

3. Heat oil in a large non-stick frying pan over medium heat. Cook salmon, turning, for 4-5 mins or until golden or cooked to your liking.

4. Meanwhile, heat the rice following packet directions. Place the salad mix from the salad kit in a large bowl. Add half the dressing from the salad kit and toss to combine.

5. Divide the rice among serving bowls. Top with the salad mixture, edamame or broad beans, salmon, cucumber, spring onion and ginger. Sprinkle with the sesame seeds from the salad kit and drizzle with remaining dressing.

Antioxidants For Skin Repair and Glow

Vitamin C and E: Your Skin’s Natural Hype Team

When it comes to glowing, healthy skin, antioxidants are your VIPs. Vitamins C and E are two of the biggest players, they help repair damaged skin, protect against environmental stressors (like sun and pollution), and boost collagen production to keep things firm, plump, and smooth.


How? These vitamins neutralise free radicals, unstable molecules that love to mess with your skin cells and fast-track ageing. But with the right antioxidant support, your skin stays protected, bouncy, and radiant.

Try This: Raspberry Almond Crumble

This beauty-boosting dessert is packed with skin-loving ingredients like berries (vitamin C), almonds (vitamin E), and nuut protein for an extra nutrient boost. It’s the perfect mix of delicious and functional, aka dessert that does something for your skin.

Ingredients:
60g raspberries
20g rolled oats
10g almonds (chopped)
1 serving nuut plant-based protein powder
5g coconut oil
5g brown sugar
15g shredded coconut (unsweetened)
2 tsp lemon juice
1 tbsp sugar-free maple syrup
What to do:
1. Preheat oven to 180°C.

2. In a ramekin, mix raspberries with lemon juice and maple syrup.

3. In a bowl, combine nuut, oats, almonds, brown sugar, and coconut. Add melted coconut oil and mix with your fingers until crumbly.

4. Top the berries with your crumble mix.

5. Bake for 15–20 mins or until golden and delicious.

Serve warm or cold—glow optional but highly likely.

Biotin and Zinc: Your Hair and Nails’ Secret Weapons

Stronger Strands, Tougher Nails, Glowier Everything

If your hair’s feeling flat and your nails snap faster than your patience on a bad day, it might be time to give your body a little extra love in the biotin and zinc department.

Biotin: The Hair Hero

Also known as vitamin B7, biotin is a big deal when it comes to growing strong, healthy hair and nails. It helps your body convert food into energy and supports the production of keratin, the key protein that makes up your hair and nails.


You’ll find biotin in everyday heroes like eggs, nuts, seeds, and yep, walnuts are loaded.

Zinc: The Cell Whisperer

Zinc is all about repair and regeneration. It helps your body produce new cells (hello, nail growth) and plays a key role in healing damaged skin, making it a must-have for your glow-up goals.

Recipe Spotlight: Prawn, Avocado, Mango and Caramelised Walnut Salad

This salad is basically a beauty treatment in a bowl, biotin from walnuts, antioxidants from mango, healthy fats from avocado, and protein from prawns. It’s fresh, vibrant, and loaded with nutrients that support strong hair, resilient nails, and glowing skin.

Ingredients:
1 cup (100g) walnuts
2 tbsp brown sugar
2 avocados, diced
2 mangoes, diced
1kg cooked prawns, peeled & deveined
1 bunch watercress
3 baby cos lettuce heads, leaves separated
2 tbsp lemon juice
1/3 cup (80ml) extra virgin olive oil
What to do:
1. Preheat oven to 170°C. Roast walnuts for 5 mins.

2. Mix brown sugar and 3 tsp water. Toss hot walnuts in the mixture and roast for another 8 mins. Let cool.

3. In a bowl, combine prawns, mango, avocado, lettuce, watercress, and walnuts.

4. Whisk lemon juice with olive oil, season, and drizzle over salad. Toss and serve.

Glowing skin, glossy hair, and a plate that looks this good? Win-win.

Beta-Carotene & Vitamin A: Your Skin’s Natural Glow-Up Crew

Bright Veggies = Bright Skin. Coincidence? We Think Not.

If smooth, glowing skin is the goal (and let’s be honest—it always is), then beta-carotene and vitamin A need a permanent spot on your plate.


Beta-carotene is a plant pigment found in orange and yellow veggies like sweet potatoes, and your body converts it into vitamin A, the skin-renewing powerhouse that supports cell turnover, prevents dryness, and keeps your complexion looking fresh, firm, and radiant.


So, if your skin’s looking a little dull or tired, it might be time to bring in the beta-carotene backup.

Recipe Spotlight: Roasted Sweet Potato and Crumbed Chicken Salad

This skin-loving salad brings the beauty benefits with beta-carotene-rich sweet potatoes for regeneration, and lean protein-packed chicken to support cellular repair. Plus, a little crunch, a little sweetness, and a whole lot of nourishment.

Ingredients:
800g gold sweet potato, sliced into rounds
1/4 cup (60ml) olive oil
1 tsp fennel seeds
1 tbsp rosemary leaves
400g crumbed chicken breast fingers
1/4 cup (35g) dried cranberries
1/4 cup (40g) toasted pine nuts
60g baby rocket
1 tbsp extra olive oil
2 tbsp red wine vinegar
What to do:
1. Preheat oven to 200°C. Line a tray with baking paper. Add sweet potato, drizzle with oil, and sprinkle with fennel and rosemary. Roast for 30 mins.

2. Add chicken to the tray and roast for another 10 mins or until golden and cooked through.

3. Soak cranberries in water for 10 mins, then drain.

4. Arrange sweet potato, chicken, and rocket on a platter. Top with cranberries and pine nuts.

5. Mix olive oil and vinegar, drizzle over the top, and serve.

Skin-loving, protein-rich, and ridiculously satisfying. This is what beauty food looks like.

Glow From Within: The Final Word

Your beauty routine? It starts on your plate.


Feeding your body with the right nutrients, omega-3s, antioxidants, biotin, zinc, beta-carotene, and complete protein, does more than just support clear skin and strong hair and nails. It helps you feel energised, balanced, and radiant from the inside out.


The best part? It doesn’t have to be complicated. With a daily nuut, for glowing skin and glossy hair become just another part of your everyday routine.


So go on, shake, eat, glow. Your skin, hair, and nails will love you for it.