Following a healthy diet is a better way for healthy skin and hair. And it will not only make you look fantastic in the eyes of others but also make you feel more confident in yourselves.
Never underestimate the power of a diet that contains healthy foods. It can help you to be your better version.TerminalNets
It can be your dream of having healthy skin and hair. And for this, you spend a lot of money from your earnings on it to make it a reality. But does that work? Does buying expensive cosmetic products work for you? NO!! It will not work the way you want it to work for you. And you have to understand this fact as soon as possible.
People believe that if they buy expensive cosmetic products, it can help to solve all their problems. In short, expensive cosmetic products help to make their hair and skin healthy. That is their belief, not mine. In fact, I am against using cosmetic products. Whether they are costly or not.
Note:- It’s not a bad idea to use cosmetic products as long as you know which products are good for you.
But there is no need for you to completely depend on cosmetic products for beautiful skin and nourished hair. You can have it by adding some healthy foods to your diet.
In this article on TerminalNets, I am sharing the best foods for healthy skin and hair in detail. That needs to add to the diet.
Which are the most important nutrients for healthy hair and skin?
Many people view beautiful skin and healthier, fuller-looking hair as a sign of health and beauty. Like any other part of your body, skin and hair need a variety of nutrients to look beautiful and strong. In fact, many nutritional deficiencies link to bad skin and hair fall.
Below is the list of the best Vitamins for healthy skin and hair and other nutrients that may be important for skin and hair health.
Zinc is the essential nutrient required for wound healing of skin and stronger hair. If you lack zinc, it can become the reason for the development of your skin lesions, affect the immune system and slow down the healing of wounds. Zinc is also essential for your hair growth and strength, and it can make your hair look healthy by keeping the oil glands around the follicles working properly. In fact, one of the clinical signs of zinc deficiency that you can notice easily in yourself is losing hair.
Here is a list of foods that can help to fulfill your zinc requirement:-
- whole grains
It can help to fulfill your requirement with ease.
It is an essential nutrient that is especially important for women. The first sign of iron deficiency is tiredness. Other symptoms of lack of iron that can notice easily are pale or itchy skin, cracking at the sides of the mouth. Your hair may shed more than normally does and become dry, brittle, and dull.
Here is a list of foods that can help to fulfill your iron requirement:-
- red meat
- dried fruit
Skin and hair are mostly made up of protein. Keratin, collagen, and elastin are proteins that help keep your skin looking beautiful and gorgeous and provide strength and elasticity to hair. Therefore, you need to meet your daily protein requirement.
Here is the list of high protein-rich foods:-
Omega 3 and Omega-6 fats are well known as unsaturated fats aka healthy fats. These essential fatty acids form a main part of the epidermis, the outer layer of our skin. If you lack these essential fats, then it can cause dry, flaky, and itchy scalp and skin. To get a lot of these essential fats in your diet, try to dress your salads and cook them with olive oil, spread avocado on all your toast and eat oily fish like salmon, tuna, or mackerel 2-4 times a week.
Best Vitamins for skin and hair
The season of monsoon can be harsh on your skin and hair. The pollution around us and all the harmful products we use every day. If your skin has changed to dry and hair is brittle, don’t panic – you can turn things around with a little TLC. There are certain Vitamins that have the power to fight skin aging, boost hair growth, and improve overall wellbeing. Try to make them your best buddies!!
Here is a list of some essential Vitamins require to improve skin health and stronger hair:-
It is commonly known as vitamin B7 or vitamin H, “Biotin” is a water-soluble vitamin. It is also considered one of the best Vitamins for healthy skin and hair. Biotin helps to improve your body’s keratin structure, which plays a curial role in your hair health. Though it adds in a lot of cosmetic products, professional experts are of the opinion that it is not absorbed well via the skin and is best taken orally.
Here is a list of foods from which you can get biotin:-
- whole grains
It is like a savior for our skin health as it helps to protects it from sun harmful UV rays and pollutions. Its antioxidant properties of Vitamin E block free radicals from the body and slow the aging process. It can also help repair damaged hair and improve hair health.
Here is a list of foods from which you can get vitamin E:-
- sunflower oil
Foods that are rich in vitamin A are good for our skin health. The antioxidant properties of vitamin A improve skin condition and cell renewal rate. Vitamin A slows down the aging process. For glowing and healthy skin, increase your vitamin A intake. But one must be careful against an overdose.
Here is a list of foods from which you can get vitamin A:-
- fish oils
- whole milk
How can we forget to talk about vitamin C when it comes to skin and hair health. It is a water-soluble vitamin that your skin requires to remain youthful as it improves skin elasticity and reduces the sign of wrinkles. Vitamin C is an antioxidant that helps us to fight skin damage. Lack of vitamin C can take you to hair fall problems. It is also considered one of the best vitamins for healthy skin and hair.
Here is a list of foods from which you can get vitamin C:-
- citrus fruits
What foods are good for healthy hair and skin?
Eating a high-quality healthy, well-balanced diet with lots of fresh food, and minimally processed food is the way to go for healthy hair and skin — and overall health. The following list of foods are excellent sources of the essential nutrients for healthy hair and skin but double up to help support your general health, too.
Nuts and seeds
Want to improve your skin and hair health faster, add almonds, cashew, walnuts as well as seed to your diet. The essential nutrients present in these nuts and seeds help to deal with skin and hair problems. Nuts are a good source of several nutrients like protein, vitamin E & B vitamins. Nuts, especially walnuts and seeds like linseed, are good sources of omega-6 fats as well. Take a handful as a snack or spread natural nut butter on your toast in the morning time.
Oats are considered one of the healthiest food we have. It is also one of the best whole grain sources. It contains both protein and biotin — a B vitamin that helps support keratin development. Oats have the offer benefits of being low GI so they keep you feel fuller for longer, as well as being high in a fiber called beta-glucan that helps reduce cholesterol absorption inside the body. Keep your breakfast simple with a bowl of porridge or bircher muesli to get maximum benefits.
It is high in several essential nutrients, such as vitamin D, protein, and omega-3 fats, that help you improve hair growth rate by keeping your scalp healthy. A serving of salmon, tuna, or mackerel 2-3 times a week will help you to meet the daily recommended 250–500 milligrams (mg) of marine-sourced omega-3s per day.
Vitamin C is one of the essential nutrients to make collagen which prevents hair breakage, boosts collagen production, and repairs skin tissues and damage caused by UV exposure and environmental toxins. Berries, and other fruits, such as kiwifruit, lemon, and citrus, are also loaded with potent antioxidants, vitamins, and minerals. These fruits are some of the best in business for skin and hair health.
Avocado is a powerhouse for vitamin E, vitamin B, and omega-3 fats. Avocados also have fiber and vitamin C. Use avocado instead of butter on your toast, or cut it and add to your favorite salad instead. It is known as one of the best foods for skin repair.
Sweet potatoes and other orange or red vegetables, such as tomatoes, bell pepper, and carrots, are a great, tasty way to get enough beta-carotene. Beta carotene is turned into vitamin A in the body and is one of the antioxidants that help you to keep your skin protected from sun harmful UV ray damage. Plus, sweet potato helps to improve your overall health.
Leafy Greens vegetables like kale and spinach are another excellent source of vitamin C and good sources of phytonutrients, which offer antioxidant and anti-inflammatory benefits. Spinach can also helps with the skin’s elasticity problem and is a good source of iron, particularly if you follow it in a vegetarian diet — top it with a squeeze of lemon juice to help the absorption.
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