Nutrients for Skin and Hair: Best 1 for Beauty Goals

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Now is the moment to incorporate these nutrients into your diet to get the skin and hair of your dreams.

These meals will give your skin a natural shine. Image courtesy of Shutterstock

Including these nutrients in your diet can help you achieve bright skin and natural hair development.

A visit to the salon might result in bright skin, beautiful hair, and faultless nails, but are they truly healthy from within? Try standard and natural beauty treatments, as well as foods that can benefit your skin and hair.

 Also Read: Add These 8 Foods to Your Diet for Healthy Hair, Skin, and Nails

We invest heavily on the perfect beauty regime, including creams, shampoos, serums, conditioners, masks, and so on, but the importance of a healthy diet should not be overlooked at any stage.

Dr. Rinky Kapoor, consultant dermatologist, cosmetic dermatologist, and dermato-surgeon at The Esthetic Clinics, advises HealthShots that while there is no magic food that will keep your skin and hair young and healthy forever, eating the right ingredients can help delay the aging process. Keep in mind that what you consume reflects on your skin. For example, a night of excess eating and drinking results in dull skin and dark circles.”
Now that you understand why a healthy diet is important, Dr. Kapoor recommends the following foods for beautiful skin and long hair. You can simply find them!

Nutrients for Skin

1. Protein.

The first item to consider is your protein consumption. Proteins are the building components for collagen (young skin), elastin (supple skin), keratin (healthy hair), and stronger muscles. A low-protein diet can make your skin, hair, and nails drab and lifeless. Too much protein is also bad since it gets converted into fat by the body and stored in locations where you don’t want fat.

Add azelaic acid to your skincare routine and thank us later! Image courtesy of Shutterstock

2. Fats

vital fats are vital! No, we’re not talking about oily pizzas, but rather omega 3s and 6s. A lack of necessary fats is the primary cause of dry and itchy skin and hair. Your body does not produce them, therefore you must consume them. Fat also helps to reduce inflammation.

3. Iron

Iron is essential for strength. If you do not get enough iron in your diet, you will get pale, itchy skin, dull and brittle hair, and split nails.

4. Vitamin A.

Vitamin A is required to prevent dryness. Colorful foods provide the most vitamin A in your diet. Again, excessive vitamin A intake can result in liver damage and a yellow tint.

5 Vitamin C

It is required to produce collagen and protect against oxidative damage. Vitamin C and E protect the skin from the inside, just like sunscreen does on the surface.

Certain foods high in vitamins A, B3, C, E, and K can help you maintain clean, healthy skin. Image courtesy of Shutterstock

6 Silicone

Silica, or silicone, is responsible for collagen formation, hair thickness maintenance, and hair strength restoration.

Healthy Skin and Hair Tips

Improve your diet with these foods:

Of course, we recognize that it is hard to choose a fruit or vegetable to compensate for one vital diet, therefore Dr. Kapoor has compiled a menu of food items to assist you organize your diet more effectively.

Healthy smoothies for skin and hair

1. Whole grains: Whole grains include several nutrients, including vital lipids, vitamins, and antioxidants. As a result, swap your typical breakfast with oats and muesli, with some fruits tossed in for good measure.

2. Seafood is the best source of essential fats, but if you can’t eat fish, other options include flaxseed, olive oil, almonds, walnuts, chia seeds, safflower oil, sunflower oil, soya bean oil, corn oil, flaxseed (linseed) oil, olive oil, borage oil, blackcurrant seed oil, walnuts, Brazil nuts, peanuts, almonds, and oats. Mango chia seed pudding is a wonderful filling treat.

3. Lean meats are a proven source of protein, and vegetarian possibilities include paneer, lentils, dal, rajma, soy, tofu, brown rice, barley, and rajgira.

4. Nutty nuggets: All nuts are high in oil, vitamin E, vitamin B, and even protein. Peanuts, cashews, almonds, walnuts, and dried grapes are among the alternatives.

5. Citrus method comprises kiwifruits, oranges, and lemons. They will take care of the vitamin C requirements for collagen synthesis. Red and yellow bell peppers are also nice choices.

6. Rainbow colors such as carrot, pumpkin, tomato, mango, spinach, egg yolk, and watermelon are used to promote good skin and hair.

7. Sweet potatoes are an excellent source of beta-carotene. Roast, boil, or grill them. They taste great in every way.

8. Water and liquids: To protect yourself from UV damage, you should consume fluids and flavonoids, which may be obtained from water, green tea, black tea, hot chocolate, and even the odd glass of red wine.

So, how much of whatever food group/item to include? Here is what Dr. Kapoor suggests:

One serving of protein.
2 servings of low-fat dairy products
Handful of nuts.
A minimum of one fruit.
6-7 liters of liquids.

Diet for good skin and hair india

You can blend the various components according on your preferences and mood.

For example, you may create oats with almonds, walnuts, flaxseed, and Indian spices, or just soak oats and muesli in milk overnight.

Instead of eating whole grain chapati every day for lunch, try mixed flour rotis or bajra rotis with a dollop of white butter.
Evening snacks can include sprouting moong, fox nuts, and sautéed peanuts, or you can rotate through various nuts each day.
Save the soup and salad for the night. There are millions of ways to create soups, and you may tailor them to your preferences.

So, are you ready to improve your diet for better skin, hair, or dreams?