Healthy Foods to Eat for Good Skin and Hair

The scorching sun of our time is showing no mercy and has the power to render our skin and hair uncomfortably dry. In addition to all the moisturizers on the market, you can treat yourself to some healthy foods to not only put you in good shape but also take care of your skin and hair. That’s good news, isn’t it? Below are some healthy choices, easy to find at our local markets.

  1. Fatty Fish

Fishes that are high in omega-3 fatty acids have incredible beauty benefits, including glowing skin and shiny hair strands. These omega-3 fatty acids can be found in the cell membranes on your scalp and in the natural oils that keep your scalp and hair hydrated. Salmon, mackerel and sardines are great sources for these fatty acids. Because they are at the bottom of the food chain, so they usually don’t have mercury accumulated in them.

  1. Spinach

Not only does spinach give you strength, but it also has anti-aging properties because it is rich in beta-carotene. This nutrient is crucial for allowing proper moisture retention to the epidermis, helping to prevent wrinkles and remove dead skin. For premium absorption, combine spinach with a food that is high in vitamin C. Try a squeeze of lemon in a homemade dressing over a spinach salad.

  1. Coconut

The water from coconuts is a great natural hydration aid and contains potassium, which helps move nutrients into our cells. Coconut oil, which is high in healthy fats, vitamins E and K and minerals, is one of the best natural nutrients for your hair, boosting growth and shine by moisturizing the scalp. It is also highly effective in reducing protein loss when used as a pre-wash conditioning treatment as protein loss can leave strands weak and prone to damage. You can also try swapping vegetable oil for coconut oil when cooking as it is great for high-heat cooking.

  1. Avocado Oil

Avocados contain good amounts of vitamins A, D and E and omega-9 fatty acids, one of the building blocks of healthy skin which is highly concentrated in the oil. All of these nutrients help to even out skin tone over time when added to your diet regularly. Avocado oil has a high smoke point, so it’s versatile enough to use when sautéing or roasting veggies.

  1. Eggs

Whether you enjoy them fried for breakfast or boiled and sliced cold over a green salad, eggs are major healthy-hair helpers. One of their key ingredients is sulfur, an essential nutrient that helps with vitamin B absorption to liver function (your body’s detox organ). Sulfur is also necessary for the production of collagen and keratin, which help create and maintain shiny locks, strong nails and glowing skin.

  1. Garlic

Truly one of nature’s best medicines, garlic also helps prevent breakouts and maintain clear skin. To make the most of its naturally antibiotic compounds, it is best to crush or chop garlic and leave it for a few minutes before cooking.

  1. Tomatoes

Tomatoes are skincare superheroes, protecting you from sun damage thanks to their high antioxidant content. It helps in countering discoloration of skin, helps in treating and preventing acne, shrinks open pores and regulates secretion of sebum in oily skin. The vitamins and iron present in tomato help in preserving as well as adding shine to dull and damaged hair. It also helps in getting rid of itchy scalp and dandruff.

Just apply fresh tomato juice to your scalp and hair after you have washed it with shampoo and leave it in for 4- 5 minutes just like you let a conditioner sit on your hair. Rinse with cold water thereafter.

  1. Pineapple

This sweet treat is high in vitamin C and the enzyme bromelain, which is known to be an effective skin softener. Drinking pineapple juice and munching on the fruit help the body synthesize collagen, which supports skin structure, while vitamin C and amino acids aid in cell and tissue repair, giving you a youthful appearance. Add it to your morning smoothie for a refreshing treat.

  1. Oats

If you love your hair locks, you need to eat more oats. They have high amounts of zinc, magnesium and potassium. A deficiency in these key nutrients can lead to more brittle hair and more breakage.

So go ahead and enjoy oats for breakfast. Add your dairy or soy milk with your preferred spices like cinnamon and watch your hair grow!

  1. Dark Chocolate

Dark chocolate helps skin stay hydrated and protects skin from sun damage. Contrary to popular belief, chocolate does not cause acne. So do keep some in your purse or your desk for healthy nibbles.

  1. Yogurt

One cup of low-fat yogurt has more calcium than a cup of fat-free milk, which is great for your posture, nails, and teeth. Mix it with fruit or granola for a healthy breakfast or that essential midafternoon snack.

  1. Sweet Potatoes

You should be eating this super food more often. Sweet potatoes are packed with beta-carotene, an antioxidant that fights aging. You may mash or roast them for your eating pleasure.

  1. Carrots

They are an excellent source of vitamin A, which promotes a healthy scalp along with good vision.

Since a healthy scalp is essential for a shiny, well-conditioned head of hair, it would be advisable to include carrots in your diet as snacks or toppings on your salad.