The old saying still holds true: You are what you eat. Some of us believe we can afford to disregard this dictum, as long as we have a plastic surgeon, a salon and a day spa on speed dial.

We want to be thinner - we get liposuction. Our hair is thinning - off to the salon for extensions. Our nails become brittle - acrylic nails are a phone call away.

What most of us fail to recognize is that these changes (skin, hair and nails) are our body’s way of screaming for help. What keeps you clean and healthy on the inside will keep you looking good on the outside.

If you want clean and clear skin, drink more water. Your kidneys remove waste products that must be dissolved by water. By drinking around eight glasses of water a day (this is an average; everybody has different requirements), you are flushing out the toxins that would normally escape through the pores of your skin. This prevents pimples and blemishes, and helps keep the skin moisture level even.

* The antioxidant vitamins A, C and E fight free radical damage caused by aging and the environment. The beta-carotene in bright orange and red vegetables converts into vitamin A, helping to produce new skin cells and shed old ones, which leads to fresh skin. Vitamin A is also good for preventing dry skin and dry hair. Food sources of vitamin A are carrots, dark leafy greens and sweet potatoes. Recommendations: 900 mcg/day for men and 700 mcg/day for females.

* Citrus fruits, broccoli, strawberries and red peppers house vitamin C. Vitamin C is a collagen healer, helping the body build new tissue. The healthier the collagens in your body, the firmer and smoother your skin will look. If you bruise easily, double-check your vitamin C intake. Recommendations: 75 mg/day for men and 60 mg/ day for females.

* Vitamin E is found in almonds, avocados and sunflower seeds. Vitamin E is a potent antioxidant that protects the skin from free radicals and helps repair connective tissue. Fifteen mg/day is recommended for males and females alike.

* Omega-3 fatty acids, found in wild salmon, mackerel, walnuts and flaxseed, is great for the skin. Omega-3 fatty acids help decrease inflammation (which can damage the collagen in the skin, causing wrinkles), preventing dryness in the skin and hair. It also adds moisture, leading to healthier looking skin and strong nails by preventing cracking.

For healthy adults with no history of heart disease, the American Heart Association recommends eating fish high in omega-3 fatty acids at least two times per week. It also recommends consuming plant- derived sources such as tofu or soybeans, walnuts, flaxseed oil and canola oil.

* It’s no secret that calcium builds strong bones and helps prevent osteoporosis. As you age, calcium helps maintain tooth enamel so teeth remain strong. A diet lacking in calcium also contributes to dry, brittle fingernails. The good bacteria in yogurt is beneficial not only to the digestive tract but to your skin as well. Choose low-fat dairy products such as skim milk, low-fat yogurt and low-fat cheese. Recommendation for both males and females is 1000 to 1200 mg/day.

* Iron is the most commonly deficient mineral in humans and is essential for the formation of red blood cells and delivering oxygen to the cells. Brittle fingernails are often a sign of iron deficiency. Iron comes from both animal (heme) and plant (non-heme) sources, but is better absorbed from heme iron food sources. Iron is found abundantly in lean red meats and fortified cereals. Recommendation for males and females (non-pregnant) is 10 mg/day.

* Zinc is another mineral that can combat hair loss and brittle nails, as well as those unattractive little white spots on nails. Zinc is needed for a multitude of functions, including tissue repair, wound healing, maintenance of night vision, taste acuity and hormone production. Zinc-rich foods are shellfish and lean red meats. Pumpkin seeds provide one of the most concentrated vegetarian food sources of zinc. Recommendations are 8 mg/day for females and 11 mg/day for males.

* Protein is not a common deficiency in this country, given our large portion sizes. But it’s important to note that protein fortifies the hair and promotes growth.

Salmon Teriyaki

Serves: 4

1 tablespoon fresh minced ginger

3 cloves of garlic, minced (1 tablespoon)

3 scallions, finely chopped

1/4 cup soy sauce

1/4 cup mirin (sweet Japanese wine)

11/2 tablespoons sesame oil

2 tablespoons honey

4 (6 to 8 ounce) wild salmon fillets

Place the ginger, garlic and scallions in a bowl, and whisk in the soy sauce, mirin, sesame oil and honey.

Marinate salmon for 1 to 2 hours in the refrigerator, turning once or twice. Grill on high heat for 3 to 6 minutes, turning gently, or preheat oven to 400 degrees and bake for about 20 minutes. This dish is a good source of omega-3 fatty acids.

Nutrition per serving 320 calories, 34 grams protein, 16 grams fat, 0 grams carbohydrates, 414 milligrams sodium, 108 milligrams cholesterol

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