This article is a Guest Post.
Waking up with problematic skin can be stressful, and hair loss isn’t pleasant either. Whether you notice a receding hairline or pimples on your face, this is reason enough to start thinking of ways to fix the issue. The good thing is, there are numerous approaches to dealing with thinning hair and skin problems, but we can’t disregard the role of nutrition.
Research reveals that consuming protein-rich foods can play a significant role in improving your hair and skin health. And this is true not only for women and men alike. Men need a healthy diet for fuller beard growth, and the best food for hair and skin works well alongside other inherent products like beard moisturizers and growth oils.
Check out the ultimate nutritional guide for healthy hair and skin:
1. Essential fatty acids
Essential fatty acids, mainly Omega 3, have incredible health gains. A percentage of the hair shaft is composed of omega 3. These usually are cell membranes in your hair, scalp, or natural oils that are essential for the hydration of your hair and scalp.
Omega 3 is vital for gleaming skin and healthy hair. It may help in protection against sun damage to your skin by enhancing resistance to sunburns and skin redness. It may also help prevent or reduce the severity of acne. Is that all? Not yet, water hydrates your skin, protecting it from irritants and skin disorders.
Additional benefits of Omega 3 to your hair and skin are;
· Skin cancer– A diet rich in Omega 3 can help in the prevention of tumors
· Boosting hair growth- Omega 3 may promote hair growth, and lack of may lead to hair loss.
· Wound healing– Some studies suggest that Omega 3 if applied topically or intravenously, can accelerate wound healing.
2. Protein-rich foods
Protein plays a vital role in your skin and hair health. For healthy hair and skin, have a daily serving of serving foods like eggs, chicken, fish, lean meat, soy products. It’s advisable to vary your protein sources, and also get protein from grains, nuts, leafy vegetables, and quinoa.
Is a protein-rich diet the best food for hair and skin: Here’s the reason;
Eggs– An egg is the best food for hair loss repair. Eggs are laden with sulfur, a vital nutrient that aids with the functioning of the liver, and absorption of vitamin B. they also aid in the production of collagen, which is essential in the maintenance of shiny locks and radiant skin.
Dried beans– Beans are rich in both protein and are excellent superfoods for hair and skin. Iron is a key ingredient for the prevention of hair loss and also promotes skin health.
Dairy products– Milk, yoghurt, and cream are essential for healthy skin. Milk contains different vitamins like vitamin A which slows down aging, protects your skin against infections, clears acne, and evens the skin tone.
3. Eat foods rich in antioxidants
Antioxidants help your body to deal with the environmental damage, effects caused by exposure to the sun as well as pollution. They shield your skin from free radicals, which can damage your cells and speed up aging signs like wrinkles, fine lines, and dark spots. It’s worth noting that these are natural signs of aging, but free radicals can significantly accelerate their appearance. The best foods for skin and hair that are rich in antioxidants are; carrots, garlic, berries, apricots, and grapes. Almost all fruits and vegetables are excellent sources of antioxidants.
There are different types of antioxidants;
· Selenium– Is a type of antioxidant mineral that guards the skin elasticity against harmful damages of UV rays. You can get it from plant sources like; wheat, Brazil nuts, rice, and mushrooms.
· Cacao– Is yet another nutrient that helps boost blood flow to your skin. It helps in cell renewal and enhances the skin’s healing properties. It hosts many nutrients like vitamin E, copper, and magnesium, which are all essential for a soft-smooth glowing skin.
· Lycopene– Is a bright red carotenoid present in various red-colored fruits like melons, tomatoes, papaya, and pink grapefruits. It can protect the skin from damage caused by pollution and other environmental factors.
4. Vitamins& Minerals
Vitamins and minerals promote healthy skin, hair, and nails. The essential minerals and vitamins for glowing skin and shiny hair are vitamin C, Vitamin A, Vitamin E, vitamin B, Zinc, Biotin, and fish oil.
Vitamin C
Vitamin C is an essential vitamin for healthy skin. It helps in collagen retention, which helps your skin remain smooth. It’s vital for collagen production and is a powerful antioxidant. It protects your skin from damages caused by free radicals and lessens the appearance of dark spots and skin pigmentation.
Moreover, it helps in the appearance of wrinkles and heals damaged skin. Consuming vitamin C rich foods helps repair and get rid of dry skin. Plant-based sources of vitamin C include citrus like-oranges, broccoli, oranges, bell peppers, kiwi, spinach, and strawberries.
Vitamin E
Vitamin E is famous for its antioxidant properties that are vital in the reduction of damage from free radicals. It’s also essential for the protection of the skin against damage by the sun rays. It can also promote your scalp and hair health and prevent hair loss.
Consuming vitamin E rich foods will help heighten your blood flow, which also results in healthy hair. Examples of foods rich in Vitamin E are nuts, almonds, peanuts, sunflower seeds, vegetables like spinach and broccoli.
Vitamin A
Vitamin A is an essential vitamin for healthy hair and skin, and all your body cells need it for growth. It helps your skin generate sebum- an oily substance that moisturizes your scalp and promotes growth hair growth.
If your diet lacks vitamin A, you’re likely to suffer hair loss problems and acne. Your dead skin will also have difficulties removing hair follicles, and this can cause blockages. Although a diet rich in vitamin A is essential, too much of the vitamin in your body isn’t right. An overdose of vitamin A can as well contribute to hair loss and thinning.
Vitamin B complex
Vitamin B complex improves the production of skin cells, which promotes wound healing and offers relief to common skin problems. Vitamin B also lowers the risk of skin cancer and other precancerous growths. You can get vitamin B from food sources like; whole grains, legumes, beef, eggs, fruits, and vegetables·
Zinc
Including Zinc in your diet helps in the healing of skin lesions, acne, dermatitis, and psoriasis. It doesn’t boost hair growth, but incorporating foods rich in Zinc in your diet helps prevent hair loss and lifeless locks. You can get Zinc from high protein foods like fish, beef, oysters, poultry, and nuts. Vegans also need a boost of this essential mineral and can get this from spinach, beans, chickpeas, and mushrooms.
Fish oil
Fish oil is rich in Omega 3 and is essential for shiny nails and hair. It acts as an anti-aging supplement and can help deal with damages caused by too much exposure to the sun.
Biotin
Biotin is commonly referred to as vitamin B 7; it helps strengthen your hair and increase its density. You can incorporate Biotin in your diet by eating bananas, eggs, and milk.
5. Drink more water!
A balanced diet is not complete without water. Water excretes toxins and wastes from your body organs, and this helps in the prevention of skin problems such as wrinkles, eczema, and acne. It also carries nutrients to different parts of your body and the body’s cells, which promotes the optimal functioning of your body organs.
Water helps in the prevention of wrinkles, pimples, marks, and spots. A glass of water can make a big difference in your skin and hair health and can result in smooth, young-looking skin. Skin cells are made of water, and without it, they won’t function as required. If you don’t drink enough, you’ll easily suffer from dehydration, which has adverse effects on your health. Dehydration can also cause your skin to become flaky, dry, tight, and wrinkled.
What are the benefits of water on your skin?
Water helps in the elimination of toxic substances from your body. When your arteries, digestive tract, and sinuses are clean, there’s less buildup on the skin, and this helps prevent skin problems. Water also aids in digestion. It keeps you hydrated, and this enhances your skin complexion. Moreover, water relieves stress, which is one of the key contributing factors to wrinkles and fine lines on the face.
Why should you drink lots of water?
Your body loses large amounts of water daily, and you should keep drinking to replace it. You lose water every time through urination and sweat, and you need to drink enough in both hot and cold weather.
Final thoughts
It’s imperative to eat the right food for healthy hair and skin. Take a balanced diet each day and be sure to include lots of fruits, leafy vegetables, and clean drinking water. However, hair and skin issues may not be associated with inadequate nutrition. If you suffer from excessive hair loss, flaky scalp, and skin problems, it’s advisable to seek help from your doctor. They will advise you on the best food hair and skin, prescribe medicines to help deal with the issue.
This article is a Guest Post.
