Here we will talk about the best food for hair health and skin health or you can say the best nutrition for your healthy hair and glowing skin.
A trip to the salon may give you glowing skin, shiny-looking hair, and perfect nails, but are they really healthy from within? Try traditional and natural ways to enhance your beauty, and eat foods that can promote the health of your skin and hair. We invest a lot in the right beauty products like creams, shampoos, serums, conditioners, masks, etc. But at the same time, the importance of a great diet should not be overlooked at any step. So you must eat healthy food for hair health and skin health.
There is no single magical food that will keep your skin looking young and your hair healthy forever, but choosing the right diet on daily basis will certainly prolong the aging process. Keep in mind that what you eat reflects on the skin. For example, dinner drinking is reflected in the form of dull skin and dark circles.
Now I think all of us have understood that why the right diet matters, I suggest the following essential food for hair health and skin health. And you can easily find them near you.
Top food for hair health and glowing skin:
1. Protein: The first food for hair health and glowing skin is a protein-rich food. The proteins are collagen (keep skin youthful), elastin(for softer skin), keratin (healthy hair), and the building blocks of better muscle. A low-protein diet can make skin, hair, and nails dull and lifeless. Too much protein is also not good because then the body converts it to fat and stores it in places where you definitely don’t want to see any fat. For protein, you can take soya chunks, milk, curd, paneer, etc.
2. Fats: Important fats are important! No, it doesn’t mean cheezy pizza, but we are talking about omega 3 and omega 6. Lack of essential fats is the main reason behind dry and itchy skin and hair. Your body can’t produce fat itself so you need to eat them. Fat is also helpful in keeping inflammation down. For fat, you can take a whole egg, walnuts, almonds, etc.
3. Iron: Iron is needed for strength. If you don’t have enough iron in your diet, you’ll end up with pale, itchy skin, dull and brittle hair, and cracked nails. For iron, you can take beans, chickpeas, lentils, eggs, etc.
4. Vitamin A: Vitamin A is required to prevent drying. You can get the most of vitamin A from the colorful foods in your diet. Again, an overdose of vitamin A can cause liver damage and yellowing.
Some foods rich in vitamins A, B3, C, E, and K can help to keep your skin health perfect.
5. Vitamin C: It is required to make collagen and fight oxidant damage. Vitamin C and E protect our skin from the inside just like sunscreen protects the skin from the outside. For vitamin C you can have citrus fruits, broccoli, etc.
6. Silicone: Silica or silicon work for the growth of collagen and maintaining the thickness of the hair and providing strength to the hair. For silica, you can eat green beans, bananas, etc.
So these are the food for hair health and glowing skin or you can say these are the nutrition for your healthy skin and hair. If still you are confused that how to make a diet plan. So you can plan your diet better with the following foods:
Of course, we understand that it’s impossible to choose a fruit or vegetable to complement an essential diet, so here’s a shortlist of foods that will help you plan your diet better.
1. Whole grains: Whole grains will meet many requirements such as essential fats, vitamins, and oxidants. So, swipe up your regular breakfast with some fruits in oats and muesli for good measure.
2. Seafood: Seafood is best for essential fats but if you can’t eat fish other options include flaxseed, olive oil, almonds, walnuts, chia seeds, safflower oil, sunflower oil, soybean oil, corn oil, flaxseed(linseed) contains oil. Olive oil, black currant seed oil, walnuts, peanuts, almonds, oats, etc. A mango chia seed pudding is an excellent healthy dessert.
3. Lean meat: Lean meat is the best source of protein and options for vegetarians include cottage cheese, legumes, lentils, kidney beans, soy, tofu, brown rice, barley, etc.
4. Nutty nuggets: Nuts of all types are power-packed and contain fat, vitamin E, vitamin B, and even protein. Option in nuts are peanuts, cashews, almonds, walnuts, dried grapes, etc.
5. Citrus fruits: The citrus fruits include kiwifruit, orange, and lemon. They will take care of the requirements of vitamin C which helps in the formation of collagen. Red and yellow bell peppers are also a very good source of vitamin C.
6. Sweet potatoes: Sweet potato is a favorite food of beta carotene. Fry, boil, or grill them. They taste good in every way.
7. Water and liquids: You need fluids and flavonoids in your diet to protect you from UV damage and you will get them from liquids like water, green tea, black tea, hot chocolate, and even the occasional glass of red wine.
So now you must be thinking that how much of what food group/item to include? So here is my suggestion:
One serve of protein.
Two serves of low-fat dairy products
Handful of nuts
Minimum one fruit daily
5-6 liters of fluids
You can combine the various item together as per your taste.
For example, you can make oats breakfast with almonds, walnuts, flaxseed, curd, and one fruit, banana, or apple whatever you like.
Instead of eating whole grain chapatis every day for lunch, try mixed flour rotis with a little variety or bajra rotis with some white butter.
In evening snack you can take some sprouted moong, fox nuts, and roasted peanuts or you can use a different nut for each day.
Keep the soup and salad for the dinner. There are a lot of ways to make soup and you can also customize your soup according to your taste.
So these are the food for hair health and glowing skin. You must customize your diet according to you but your diet must include this nutrition which I told you for your healthy skin and hair.
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