15 Foods That Make Hair and Skin Healthy

hair and skin

Having healthy hair and skin is the dream of everyone, but only a few have it. When you ask them about their beautiful and healthy hair, skin, and nails, they simply say it is natural. This answer might be true because of their genetics, but only a few have; the rest of the people are taking foods or supplements.

Eating food is not enough to make hair and skin healthy; you have to drink enough water, engage in exercise, manage stress, maintain hygiene, and avoid taking baths with hot water.

Here, a question arises: what are foods that make hair and skin healthy? To know this answer, read this blog till the end.

Foods for Healthy Hair and Skin

Food that nourishes your hair and helps to look healthy and beautiful. Many people want healthy and strong hair, especially at old age. However, how fast your hair grows depends on several factors, which include genetics, age, overall health, diet, environmental exposure, and medication. In hair growth, vitamins and minerals play an important role in the formation of the hair follicles. Eating a diet that lacks the right nutrition will cause hair loss. 

For hair growth, biotin is one of the important vitamins that help hair growth. Biotin helps in the production of keratin, that beneficial for hair growth. This is the reason why biotin supplements are marketed and claimed as helpful in the growth of healthy hair. There are several foods available that help to grow hair stronger and thicker:

  • Eggs: – Eggs are an excellent source of biotin and protein; these two nutrients are important for hair and skin. Protein is important for your hair because it is mostly made of protein. Taking a low-protein diet will promote hair loss. Biotin is essential for the production of keratin from protein, which promotes healthy and strong hair. Eggs are also rich in several nutrients, that are selenium, zinc, and other hair-healthy nutrients. Nutrition present in the egg will make it best for the growth of hair.

  • Berries: – Berries are loaded with important compounds that support hair and skin, including vitamin C, which has antioxidant properties. This antioxidant will help to protect hair follicles from free radical molecules. If you consume one cup (144 grams) of strawberries, you will get approx. 85 milligrams or up to 113% of vitamin C of the daily requirement. Vitamin C also helps the body to absorb nutrition (such as iron) from foods.
  • Spinach: – spinach comes under the categories of green leafy vegetables, which contain nutrients like iron, folate, and vitamins A and C. These nutrients are beneficial for hair and skin as well as overall health. Studies suggest vitamin A promotes healthy hair growth but too much consuming vitamin A will lead to hair loss. One cup of spinach leaves provides up to 20% of the daily requirement of vitamin A.
  • Fatty fish: – Fatty fish contain omega-3 which is linked to the growth of hair and skin found in several researches. Research conducted on over 120 women in that supplements contained omega-3 and omega-6 fatty acids with antioxidants. That results in less hair fall and an increase in the density of hair. Fatty fish is also rich in several nutrients such as protein, vitamins B and D3, selenium, etc. 
  • Sweet potatoes: -Sweet potatoes are an excellent source of beta-carotene, which later converts into vitamin A. Vitamin A is linked to grow of hair and skin. Consuming approx. 114 grams of sweet potatoes will provide 160% of the daily requirement of vitamin A. 
  • Avocados: – Avocados are nutritious, tasty, and an excellent source of healthy fats. It is also an excellent source of vitamin E, which boosts the health of your hair and skin. If you eat approx. 200 grams of avocados, then it will give 28% of vitamin E of the daily requirement. Just like vitamin C, vitamin E is also an antioxidant that neutralizes free radicals and prevents damage.
  • Nuts: – Nuts are rich in a variety of nutrients that are important for hair and skin growth. Approximately 28 grams of almonds give you 48% of your daily vitamin E needs. Nuts are also excellent sources of vitamin B, essential fatty acids, and zinc. It reduces inflammation and lowers the risks of heart disease.
  • Sweet peppers: – Sweet peppers are a good source of vitamin C, vitamin A, etc. Vitamin C is an antioxidant that removes free radicals, which results in providing strength to your hair and skin. If you consume one yellow pepper, you will get 456% of vitamin C for women and 380% for men’s daily intake.

There are many foods available other than the above mentioned, or you can consume supplements such as Vitagoli Vitamin Gummies for Hair and Skin.

Foods for healthy skin

Food that provides nutrition to your skin to look healthy and beautiful. Many people want clear and healthy skin, especially at an early age. However, how clear and healthy skin you have depends on various factors, which are genetics, age, overall health, diet, environmental exposure, and medication. To make clear and healthy skin; vitamins and minerals play a major role in the formation of healthy skin cells.

Consuming a diet that lacks the right nutrition will cause dull and unhealthy skin. For healthy skin cells, biotin is one of the important vitamins that help clear and healthy skin cell growth. Biotin helps in the breaking down of protein into amino acids and converts food into energy. These amino acids will repair damaged cells and make clean and healthy skin cells. There are several foods available that help to grow clean and healthy skin cells:

  • Walnuts: – Walnuts are rich in various nutrients that make them healthy and excellent food for the skin. This is also an excellent source of fatty acids that your body can not prepare by itself. This fatty acid is not only good for the skin but also good for the brain and heart. Walnuts are rich in omega-3 and omega-6 fatty acids. Consuming omega-6 too much will increase inflammation. On the other hand, omega-3 reduces inflammation in your body. Approx. 28 grams of walnuts contain 8% of the daily value of zinc, 4-5 grams of protein, and a small amount of vitamin E.
  • Sunflower seeds: – in general, seeds are an excellent source of skin-boosting nutrition, and sunflower is the best seed. As per research, 28 grams of sunflower seeds contain approx. 49% of the value of vitamin E, 14 % of the daily value of zinc, 41% of the daily value of selenium, and 5.5 grams of protein. 
  • Yellow bell peppers: – Just like sweet potatoes, bell pepper is also a great source of beta carotene, which your body converts into vitamin A. It is also a good source of vitamin C, and this vitamin is essential for making the protein collagen that keeps clear and healthy skin. Approx. 149 grams of yellow bell pepper deliver 211% of the daily value of vitamin C. Vitamin C provides strength to the skin and reduces wrinkles and dry skin with age.
  • Broccoli: – Broccoli is loaded with many vitamins and minerals, which are important for clear and healthy skin. It contains lutein which helps to protect hair and skin from dryness and wrinkles. In broccoli, sulforaphane is present, which boasts some impressive potential benefits. It also has anti-cancer effects that help during cancer during some types of skin cancer. Sulforaphane is an excellent protective agent that protects against sun rays that cause damage to your skin. It works in two ways: first, it will neutralize harmful free radicals, and second turns on another protective system that is present in your body. It also helps to maintain collagen levels in the skin. Lastly, broccoli is an excellent source of vitamins and minerals for clear and healthy skin. Also, helps the skin from sunburn and skin cancer.

  • Tomatoes: – In tomatoes, vitamin C is present in excellent amounts and also contains all major carotenoids like lycopene. Lycopene, lutein, and beta carotene are present in tomatoes that protect skin from sun rays and keep clear and healthy skin.
  • Soy: – Isoflavones present in soy can either mimic or block estrogen in your body. These isoflavones have many benefits that make your skin clear and healthy. A small study was conducted on middle-aged women given soy every day for 8-12 weeks. It reduces wrinkles and boosts the elasticity of your skin health. In postmenopausal women, soy has shown benefits such as improved skin dryness and collagen that makes your skin smooth and strong.

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  • Dark Chocolate: – In dark Chocolate, cocoa is present that helps to improve your hair and skin looks. If you consume dark Chocolate for 6-12 weeks, which is high in antioxidants daily, it will remove free radicals. Consuming 20 grams of dark chocolate daily will add a layer to your skin to protect your skin from UV rays.

Adding this food to your diet will be helpful for your skin. Try to add these foods to your diet to get clear and healthy skin. If you have a busy lifestyle, you can consume supplements such as vitamin gummies, hair and skin.

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