Beautiful Inside & Out

Key Nutrients For Beauty Inside & Out

Did you know that eating the right foods is a great way to help you achieve healthy, shiny hair, strong nails and radiant skin?  Check out our top tips from health & lifestyle consultant Charlie Steptoe at Studio E Nutrition to help you feel beautiful inside and out!  You can also visit our Cafe 67 in Amersham for some tasty dishes which are brimming full of nutritious content. 

healthy eating at gatsby & miller salon in amershamVitamin A helps skin glands make an oily substance called sebum. Sebum moisturises the scalp and helps keep hair healthy to encourage growth. Vitamin A also helps to hydrate and regenerate nails and to prevent sun damage. 

Sources of vitamin A:  sweet potatoes, carrots, pumpkins, spinach, kale, milk, eggs, yogurt, cod liver and olive oil.

Olive Oil contains vitamin A and E which protect skin from free radicals (that accelerate the ageing process) and promote skin regeneration. Check out our garnishes at Café 67 in Amersham for healthy food that is rich in these vitamins.  


healthy food at cafe 67 in AmershamVitamin B12 promotes healthy hair growth by assisting in the production of oxygen-rich red blood cells, which feed hair follicles, helping hair to grow. B12 is also essential for keeping nails strong and healthy. B12 specifically enables iron to be absorbed by the body (iron is needed to produce hormones for balance and for red blood cells to transport oxygen). Low iron levels or anaemia can directly affect nail health. 

Sources of vitamin B2:  marmite, fortified soy and almond milk, fortified cereals, beetroot, chlorella, fish, meat, poultry, eggs and dairy products.

Vitamin B12 gives you energy and alertness to start the day.  Check out our 'Porridge and Granola Served With Blueberries Compote' or 'Doctor Beet Smoothie' at Cafe 67.


healthy food at cafe 67 in AmershamCollagen improves skin elasticity, firmness and plumpness plus supporting nail health. Collagen also helps with hair regeneration, protecting the hair follicle. 

Sources of collagen:  bell peppers, tomatoes, cashew nuts, beans, leafy greens (spinach, kale, swiss chard), garlic, tropical fruits (mango, kiwi, pineapple, guava), berries, citrus fruits, egg whites, fish, shell fish, chicken and red meat.

Beat away the January blues and put some tropical freshness into your day with 'The Miller Fruit Bowl Smoothie' at Café 67 at Gatsby and Miller. 



Lifestyle consultations at Gatsby Miller Salon in AmershamZinc supports collagen production in your body. Your skin benefits greatly as zinc has anti-inflammatory properties and is known to help reduce acne, rosacea, eczema and ulcers.  Zinc also helps us beat the January blues by helping to lower depression and anxiety.

Sources of zinc:  legumes, pumpkin seeds, beans, chick peas, lentils, wheat germ, beef, pork, poultry.

Get your zinc hit with a Roast Beef, Dijon Mustard and Chutney Toastie at Café 67.




Lifestyle consultations at Gatsby Miller Salon in AmershamAlpha lipoic acid is a naturally occurring compound may help fight the signs of ageing in your skin. Alpha lipoic acid can also stimulate hair growth and prevent hair loss.  Many foods contain alpha-lipoic acid in very low amounts.

Sources of alpha lipoic acid:  spinach, broccoli, yams, potatoes, yeast, tomatoes, Brussels sprouts, carrots, beets, and red meats.

Tomatoes contain alpha lipoic acid and Lycopene that have anti-ageing properties.  Check out Cafe 67's Mozzarella, Pesto and Tomato Toastie.



Lifestyle consultations at Gatsby Miller Salon in AmershamB Vitamins help create red blood cells, which carry oxygen and nutrients to the scalp and hair follicles. These processes are important for hair growth. Biotin is a B complex vitamin which helps promote healthy growth of nails, hair and skin, while vitamin B2 riboflavin is particularly good for radiant skin and balancing natural oils, helping dry and acne skin.

Sources of B vitamins:  whole grains, almonds, dark, leafy greens, meat, fish, seafood

Our Tuna Salad With Tomato and Rocket at Café 67 will boost your biotin levels and help support hair growth.



Lifestyle consultations at Gatsby Miller Salon in AmershamVitamin C is a powerful antioxidant that helps protect hair and skin against everyday stresses from the environment, pollution and ageing. Your body needs vitamin C to create a protein known as collagen — an important part of hair structure to grow and building block for nails, as well as helping to heal damaged skin. Vitamin C also boosts the immune system and maintains bones, teeth and cartilage.  

Sources of vitamin C: strawberries, peppers, guavas, and citrus fruits, broccoli, tomatoes, pineapple.

Red peppers contain large amounts of vitamin C, so it promotes the production of collagen. Check out our Hummus and Roasted Vegetables at Café 67.