Best foods for health skin , hair and nails : Glowing skin, strong nails, and glossy hair indicate towards a great beauty regime. However, the importance of a good diet cannot be ignored. It is a good diet that provides various nutrients, which have been used by people for centuries, inside and out. In recent days, you can wash your hair and moisturize the skin with rosemary, honey, avocado, Rosehip, and olives. These are just a few of the ingredients. Surprisingly, rubbing a simple ingredient like olive oil face can provide a beautiful glowing skin.
Essential Nutrients for Healthy Skin, Hair and Nails
Healthy skin, nails and hair require a combination of various nutrients through a balanced diet. Here are the most essential nutrients required to attain healthy skin, nails, and hair.
Hair, nails, and skin are mostly proteins. These proteins – collagen, keratin, and elastin – help to fight off wrinkles and provide elasticity and strength. Include good sources of protein in your diet, like chicken, meat, fish, eggs, and dairy foods to get healthy skin, hair, and nails.
Iron deficiency can be a reason for dull skin, nails, and hair. This can lead to pale and itchy skin, dry and brittle nails along with increased hair fall. So, add some good sources of iron to your diet for better health of nails, skin, and hair.
Fluids and Flavonoids
Both flavonoids and carotenoids help to protect the skin from UV damage while improving skin hydration and condition. Increase your water intake to get well hydrated skin, nails, and hair. Water and flavonoids work jointly to aid blood circulation as well as transport of nutrients.
Therefore, give yourself a daily dose of flavonoids with a few cups of green, black, or white tea, a glass of red wine, a few squares of dark chocolate, or a cup of hot cocoa.
Foods for Healthy Skin, Hair, and Nails
With beauty products getting more high-tech, the top complexion cures are still obtained from the most natural products. It has proved through research studies that you can influence your looks by simple choice of foods. Hair fall and hair growth, hormone balance, skin collagen production, and similar more factors depend upon your choice of foods.
Well, there is no magic food that can keep you looking young forever. However, lifestyle, diet, and attitude play an important role in affecting the aging process and looks of your skin.
It is, therefore, important to know about the essential nutrients, and foods that provide these nutrients, required for healthy skin, hair, and nails. Here is a list of the best foods to eat for comprehensive health of your skin, hair, and nails.
Foods to Eat for Healthy Skin
When it comes to healthy and glowing skin, what you put in your body matters a lot more than what you put on it. Check out the following list of the top foods to keep your skin healthy and glowing.
# Green Tea
Green tea is a great source of antioxidants to combat acne symptoms. It has the potential to lower the levels of an acne-producing hormone. It is recommended to brew up to 3-5 cups of green tea daily to reap full benefits for the skin. Adding further, the antioxidants contained by green tea help the skin to look healthier and younger.
# Brown Rice
If you have ever checked the packaging labels of your skin products, you must have seen ceramides in the list of ingredients. These lipid molecules work to help the skin maintain the moisture level of the skin. They are also found in foods like brown rice.
Eating naturally occurring ceramides allows them to incorporate into the skin’s outer layer and keep it hydrated as well. It has been proven through clinical studies that the consumption of ceramides through brown rice can improve the hydration levels significantly thus making it healthy and glowing.
# Fish and Seafood
As per an international study published in the ‘Journal of the American College of Nutrition’, people who consume diet rich in seafood and fish had lesser skin wrinkles. This is probably because of the omega-3 fatty acids contained in fish and seafood. Wrinkle development occurs because of inflammation.
Inflammatory chemicals are just like acid rain on the skin’s collagen levels. Omega 3s contained by sea food and fish, sow down the dial on the production of these inflammatory chemicals.
Adding further, the omega 3s also help to fight acne, a clear sign of inflammation with red spots. Moreover, these omega 3s also contain mod regulating benefits to help with the stress component related to acne.
It is recommended for acne sufferers to eat 4-5 servings of oily fish every week to get healthy and glowing skin. However, if eating that much fish is not possible for you, you can also go for fish oil supplements.
Deep colored berries, like cherries and blueberries, are packed with antioxidants to help your body combat blemishes. Another revelation that has come up through studies is that there is lots of local oxidative stress going on to an extent that it actually eats up the antioxidants in acne sufferers. This means more severe acne is an indicator of lower antioxidant level.
Consuming tomato based foods, like sauce and tomato juice can help to clear up the acne. Lycopene, the ingredient responsible for the red color of tomatoes, help to lower the acne promoting hormones.
However, there is no set recommendation for the amount of Lycopene to be consumed to fight off stubborn acne spots. It is just recommended to include tomatoes in raw or cooked form in your diet at least 3-5 times a week.
Moreover, Lycopene is also helpful to protect the skin from harmful UV rays while improving the antioxidant level in the skin.
Also Read : Top 10 Benefits Of Coconut Oil
Foods to Eat for Healthy Hair
Starting to take a hair healthy diet can provide you more gorgeous tresses within a span of six months to a year, depending upon the speed of your hair growth. Include the following foods in your diet to get shiny and lustrous locks.
In addition to soybeans, tofu, starchy beans, and black eyed peas, lentils are also a great vegetarian source of iron rich protein. Lentils are recommended for two reasons. One, that protein is essential for all round cell development, including hair cells.
The structure of hair is obtained from hardened proteins called keratin. Lack of this protein can slow the hair growth. Secondly, the iron found in animal foods, like turkey, beef, pork, or chicken, can be absorbed easily by the body as compared to the iron in plant foods.
So, for vegetarians, it becomes important to fill the plate with more iron rich foods. Also, try to combine the iron rich veggies with vitamin C foods as it helps to absorb iron from plant foods more easily.
# Bell Peppers
Red, green, and yellow bell peppers are a delicious and colorful source of vitamin C, which is essential for hair growth for numerous reasons. In addition to helping the body absorb iron from plant sources, vitamin C also helps to form collagen, a structural fiber that helps the body to hold everything in place.
Blood vessels, hair follicles, and skin require collagen to stay healthy and grow better. Even minor deficiencies of vitamin C can be the cause for dry, splitting hair prone to breakage.
# Sweet Potatoes
Sweet potatoes contain beta carotene, which is converted into vitamin A by the body. Vitamin A is essential for healthy cell growth, including hair. Deficiency of vitamin A can lead to dull, dry, and lifeless hair further, making it flake off into dandruff.
Remember, there are numerous food items that serve as an amazing source of vitamin A. However, excess of anything is not good. Similarly, excess of vitamin A can cause hair loss. Therefore, try to add more beta carotene foods, like carrots, sweet potatoes, butternut squash, kale, dark green lettuces, cantaloupe, pumpkin, and asparagus, to your diet rather than take Vitamin A supplements.
Zinc is the mineral that supports healthy tissue growth and repair, including hair growth. Additionally, it also helps to keep the oil glands around the hair follicle function properly. Lack of adequate zinc in the diet can lead to hair loss, dandruff, and slow growth.
However, the amount obtained from zinc laden foods, like crab, oysters, liver, lean beef, seeds, and most nuts, wheat germ, peanut butter, cheese, and fat free yogurt is sufficient to maintain good health of your tresses. With these foods, there is no need to add any extra zinc supplements to your diet as excessive zinc can affect the body’s capability to absorb copper, an essential mineral.
Eggs are loaded with biotin, a crucial B vitamin for hair growth and overall scalp health. Surprisingly, your body prepares its own biotin through the intestines. Additionally, it is found in plenty in numerous foods. Biotin deficiency can be a cause for hair loss.
This implies that biotin is essential for good hair health. However, there is no need to take biotin supplements. All that you need to do is to include some biotin rich foods in your diet, such as peanuts, eggs, wheat bran, almonds, salmon, avocados, and low fat cheese.
Foods to Eat for Healthy Nails
It is lesser known fact that your fingernails and your bones share a direct relationship. Surprisingly, they are so closely connected that the fingernails actually reflect the condition of your bones. Well, nutrition plays a crucial role in strengthening the bones and the nails.
Here is a list of the best foods to eat for healthy and shining nails.
Eggs make for the best diet to improve nail health. They are one of the few dietary sources that provide vitamin D. Additionally, their protein content is extremely important for strong fingernails. The protein contained by eggs, unlike meats, is easily digestible and absorbed by the body.
Adding further, eggs also carry vitamin B12 along with biotin and vitamins A and E. Biotin has scientific justifications to enhance fingernail thickness. Besides, it also reduces splitting and brittleness. Another thing that makes eggs beneficial for fingernail strength is the sulfur content. The sulfur in fresh eggs also strengthens the hair locks.
Also Read : 15 Benefits Of Using Coconut Milk
Although acidifying, salmon is a delicious reservoir of nail-strengthening nutrients. It is highly rich in vitamin B12, deficiency of which can make the fingernails darkened and dry. Adding further, salmon is an excellent source of anti-inflammatory omega 3 fatty acids, which work by regulating different biochemical reactions in the body. This makes salmon a good food to include in the diet for healthy nails.
Oats are packed with amazing micro-nutrients like zinc and copper, essential for fingernail maintenance. In addition, they also contain silicon, manganese, and B-complex vitamins, each of these being essential for healthy fingernails.
However, if you are worried about the phytic acid content of oats, you can soak them overnight or for a few hours. This would help to break down the phytic acid. Besides jut oatmeal, oats can be used as or added to various delicious dishes to enhance the nutritional content.
Beans are packed with biotin. As is well known, this vitamin helps to increase the integrity and strength of your nails. Although beans don’t contain biotin, they are simply alkalizing beans. Lima beans are, however, believed to contain as much as twelve foundation supplements, like magnesium, calcium, zinc, six B-complex vitamins, copper, manganese, phosphorous, potassium, and vitamin K.
# Sunflower Seeds
Whether sprinkled on different dishes or added to baked goods, the sunflower seeds are loaded with nutrients. Magnesium is one of the most important nutrients required for healthy nails and sunflower seeds contain just plenty of it.
Adding further, sunflower seeds are loaded with trace minerals like manganese and copper, required essentially for the production and synthesis of connective tissue in bones and cartilage. Also, these crunchy seeds are packed with zinc, vitamin B6, and Vitamin E. All these vitamins and minerals work to provide healthy fingernails.