Glossy hair, strong nails, and beautiful skin are all indicators of a good skincare routine, but the importance of a good diet should not be overlooked.

Food includes several beauty nutrients that humans have been utilized for thousands of years, both internally and externally.

We’ve all heard the saying “You are what you eat”. Everything you eat becomes a part of not just your inner self, but also the external structure of your body. The healthier the meals you eat, the better your skin and hair will appear.

There is no secret meal that will keep us looking youthful forever, but a well-balanced diet (together with lifestyle and attitude) certainly have an impact on how your skin looks and matures. Add following foods in your diet to get strong, healthy skin, hair, and nails.

Best foods for Glowing Skin and Healthy Hair

Because hair, skin, and nails are all made up of the same cells: keratin, collagen, and elastin... they all require the same nutrients to thrive. Certain nutrients, such as healthy fats, iron, zinc, and antioxidant vitamins, are also necessary for bright, moisturized skin, as well as strong, healthy-looking hair and nails.

1.    Essential Fats

Unsaturated fats (ALA, DHA, EPA, and DPA) and Omega-6 (linoleic acid) are also regarded as “good” fats. The epidermis, or outer layer of the skin, is made up entirely of vital fatty acids. For healthy skin we need a balance of both types of fat.

Unsaturated fats (found in nuts, avocado, and olive oil % FlaxSeed Oil) have been proven to slow down skin premature ageing, probably owing to their antioxidant action, which protects damage over time. To obtain enough of these important fats, season your salads and cook with olive oil, spread avocado on toast, drink flax seed oil, and eat fatty seafood like salmon, tuna, or mackerel.

Eating Salmon, tuna, and other fatty fish is a great tool to improve your hair and skin’s health. In one convenient container, you’ll get enough of protein, vital omega-3 fatty acids, iron, and vitamin B12. Omega-3 fatty acids can protect the skin from UV damage while also promoting scalp health. Getting enough protein might also help prevent hair loss. Flax Seed Oil regarded as the highest omega rich plant vegan source.. is also a great alternative to get in your daily omega intake!

2.    Avocado

Avocados are high in vitamin E, vitamin B, and omega-3 fatty acids. Avocados are also high in dietary fiber and vitamin C. Vitamin C is also essential for glowing and vibrant skin. It’s necessary for your skin to produce collagen, which is the major structural protein that maintains it strong and healthy.

Avocados aren’t just good for your hair and skin; a study published in Nutrition Journal in 2013 revealed that those who eat avocado on a regular basis had a higher overall diet quality, a lower BMI, and a reduced risk of lifestyle illnesses than those who don’t.

3.    Eggs

Eggs are high in protein and biotin; two elements that promotes hair growth

Because hair follicles are mainly comprised of protein, eating enough protein is essential for hair development. Hair loss has been linked to a lack of protein in the diet.

Biotin is required for the formation of keratin, a hair protein, which is why biotin supplements are frequently sold as hair development supplements. Biotin supplementation has also been proven to promote hair growth in those who are deficient in biotin.

Besides these benefits, eggs are also a great source of zinc, selenium and other hair-healthy nutrients. This makes them one of the best foods to consume for optimal hair health

4.    Nuts and Seeds

Including nuts and seeds in your diet, such as almonds, cashews, walnuts (and others), is a fantastic method to improve your hair, skin, and nails. Nuts are high in protein, vitamin E, and B vitamins. Nuts, particularly walnuts, and seeds, such as flax seeds, are also high in omega-6 fats. The protein content of the nuts aids in the growth of hair follicles, making hair fuller and stronger.

5.    Leafy Green Vegetables

Leafy green vegetables like kale and spinach are also high in vitamin C, as well as phytonutrients, which have antioxidant and anti-inflammatory properties. Spinach is also helpful for skin elasticity and is a fantastic source of iron, especially if you’re on a vegetarian diet.

6.    Berries

Vitamin C is required for the formation of collagen, which helps to prevent hair loss, increase collagen production, and heal skin damage caused by UV rays and environmental pollutants. Berries, as well as other fruits like kiwifruit and citrus, are high in antioxidants, vitamins, and minerals. Antioxidants can help protect hair follicles against damage from harmful molecules called free radicals. These molecules exist naturally in the body and the environment

Blueberries have loaded with highest antioxidant properties of all fruits and vegetables. In addition to their anti-aging capabilities, blueberries also combat acne.

• Flaxseeds

Flaxseeds are high in omega-3 fatty acids, which are essential for good brain function, a strong heart, and glowing skin. Flaxseed’s omega-6 and omega-3 fatty acids have been shown in studies to aid with acne and eczema. Omega-3 fatty acids’ anti-inflammatory qualities can help reduce cholesterol and promote a healthy rate of skin cell renewal.

• Zinc

Zinc is necessary for wound healing and hair growth. Zinc deficiency can cause skin sores, weaken the immune system, and cause wounds to heal more slowly. Zinc is also necessary for hair development and strength, as well as keeping the oil glands around the follicles functioning correctly, resulting in healthy-looking hair. Hair loss is one of the clinical symptoms of zinc deficiency. Oysters, beans, nuts, low-fat dairy, and whole grains are all wonderful sources of zinc for maintaining healthy skin and glossy hair.

References

1. Stephanie S. Gardner, MD. Diet and Healthy Hair. WebMD. [Online] November 12, 2020. https://www.webmd.com/skin-problems-and-treatments/hair-loss/eat-right-healthy-hair.

2. Taylor Jones, RD. The 12 Best Foods for Healthy Skin. Healthline. [Online] February 26, 2020. https://www.healthline.com/nutrition/12-foods-for-healthy-skin.

3. Ryan Raman, MS, RD. The 14 Best Foods for Hair Growth. HealthLine. [Online] April 9, 2018. https://www.healthline.com/nutrition/foods-for-hair-growth.

4. Eight steps to healthy skin, hair and nails. Healthy Food Guide. [Online] https://www.healthyfood.com/advice/8-steps-to-healthy-skin-hair-and-nails/.