Did you ever look at nutrition as a way to better care for your hair and skin? Well, if you do not already, you should. To help you with it, we have come up with a handy list of some of the essential foods you should include in your shopping list the next time you go pantry shopping. Please bear in mind that there is a myriad of discomfort food around us, which can lead to premature aging of your cells and skin.
One golden rule that you need to keep in mind always is to have one good thing every day. It can be one portion of a green leafy vegetable or a plate full of rainbow-colored vegetables and salad. Thus, instead of hogging on unhealthy fats and carbs or refined sugar, try to make healthy food and dietary changes. Let us look at some of the foods you need to add to your diet for healthy skin and hair.
Fatty fish
It includes herring, mackerel, and salmon, which all have excellent benefits for your skin and hair. They are rich sources of Omega-3 fatty acids, a vital inclusion for healthy skin and hair.
The omega-3 fatty acid is helpful to keep your skin supple, thick, and well-moisturized. In fact, a deficit of Omega-3 in your diet can lead to dry skin and hair.
Further, the Omega-3 present in your diet can help lower inflammation, which leads to acne and redness. They also lower skin’s sensitivity to harmful ultra-violet rays. Certain studies suggest that fish oil supplements also boost your immunity and helps combat autoimmune and inflammatory conditions, which affect your skin, such as lupus and psoriasis.
Fatty fish is also an excellent source of Vitamin E, a vital antioxidant for the skin. Getting adequate Vitamin E in your diet can help guard your skin against any damage from free radicals and inflammation. This seafood is also a rich source of protein, which helps build the skin’s integrity and strength. Lastly, fish also has zinc in it, which helps regulate inflammation, and betters skin health. It facilitates the production of new skin cells, as the deficiency of zinc in your diet can lead to delayed wound healing, lesions, and inflammation.
Franchesca, an associate with TrueBlueFishermen, shares that, ‘As I am a vegetarian, I cater to my body’s Omega-3 fatty acid requirements with nuts, seeds, and Omega-3 supplements.’
Red bell peppers
Not many of you may know, but red bell peppers have a lot more Vitamin C than even oranges. Vitamin C is essential for your skin and hair health. It is a precursor to collagen production and is also an excellent antioxidant.
When your skin is hit by light, it creates free radicals. These radicals bounce inside the skin and trigger DNA damage. The damaged DNA can lead to skin aging. When you consume red bell peppers, the antioxidants attach to the free radicals and neutralize their impact. Thus, the damage is curtailed. Therefore, adding red bell peppers to your diet can help you look younger and better.
Nuts and seeds
‘To strengthen my skin, nails, and hair, my doctor has recommended a regular consumption of nuts and seeds, shares Hannah, who works with MyPlumberschoice.’
Well, yes, nuts are a fine source of Vitamin B, E, and protein. Nuts, especially walnuts and seeds, such as linseed, are rich sources of Omega-6 fatty acids. It would be best if you ate only a handful of nuts as a snack or spread natural nut butter onto the toast and eat it in your breakfast.
Green vegetables
Kale is an excellent cruciferous vegetable, which helps balance your hormones. When tossed with olive oil, it actually tastes delicious. Further, people also stir fry and eat it or bake it in the oven until crispy. You can even add kale to your smoothie, and it will be barely noticeable if you hide it behind abundant green apples. A kale serving has about 130 grams of Vitamin C, which is your body’s complete Vitamin C requirement. Other vegetables that you need to add to your diet are Brussels sprouts, spinach, olives, and Broccoli. They are all rich in natural antioxidants and eliminate harmful substances that destroy healthy cells and cause premature aging.
Carrots
Carrots are a rich source of Vitamin A and have remarkable anti-aging properties, comments Daisy, an associate with RazorHood. Further, carrots also promote nail and hair health. Experts even believe that carrots can help combat diabetes-related symptoms. Additional beta carotene-rich foods that you can add to your diet are romaine lettuce, Broccoli, spinach, and peas.
Turmeric
Turmeric is truly a game-changer when it comes to lowering your body aches and pain or guarding you against cancer. However, that’s not all about it. Turmeric also helps protect your skin. It is because of curcumin, the active antioxidant in turmeric. Curcumin is indeed very effective in free-radical fighting and is also one of the best anti-inflammatory spice. Surprisingly, turmeric is even more effective than ibuprofen. Further, turmeric also helps in lightening scars or pigmentation blotches, which may be caused by hormone imbalance, exposure to harmful UV rays, or natural aging.
Blueberries
US Department of Agriculture has ranked Blueberry the number in antioxidant activity in comparison to 40 other common vegetables and fruits. Further, berries are also a rich source of Vitamin C, which is responsible for skin firming. Vitamin C or ascorbic acid is a nutrient that is necessary for collagen production, which aids in the growth of blood vessels and cells. The antioxidants in blueberries guard you against premature aging. So, do add them to your cereal or yogurt or smoothie and consume them every day.
‘Rebecca, an educator who offers summary statement engineers Australia service, shares that for her, blueberries is a mandatory inclusion, regardless of the season. I freeze the berries and keep them in my refrigerator during the off-season.’
Dark chocolate
Many people think and believe that dark chocolate can lead to acne, but it is far from the truth. In fact, there is concrete evidence, which proves that consumption of dark chocolate can actually shield your skin from sun damage. Raw cacao or chocolate has anti-aging antioxidants known as flavonoids, which combat free radicals, and shield your skin from UV rays. Further, consumption of dark chocolate also reduces skin discoloration, fine lines, and wrinkles. Also, please know that there is science, which proves that chocolates are a mood-enhancer. Thus, it is one food that can make you incredibly happy. It is because when you consume chocolates, it leads to the release of endorphins by the brain. Endorphin is a natural feel-good chemical. Chocolate also releases phenylethylamine, which gives you a head-over-heels in love feeling. And as you may know, if you feel good, you will look good.
Bottom Line
These are eight of the best foods that you need to add to your diet for your skin and hair health. If you know of any more such foods, share with our readers in the comment section below. Also, add these foods to your diet for a month, and let us know if you see any positive changes.