HEALTHY HAIR & SKIN,
IT BEGINS WITHIN!
Throughout history, beautiful long hair and flawless skin are the most precious ornaments for women! Every woman wants to have these ornaments! They give her self- esteem and confidence too.
For having healthy hair and flawless skin, balanced diet plays a very important role. Here are few important diet tips for healthy hair and skin.
PROTEINS: Eating adequate proteins is important for hair growth because hair follicles are made of mostly proteins. Incorporate milk & milk products, egg, fish, chicken, pulses & legumes, dry fruits soya products to add proteins to diet.
ESSENTIAL FATTY ACIDS: They’re divided into three types- Alpha-linolenic acid (ALA), Eicosapentaenoic acid (EPA), and Docosahexaenoic acid (DHA). It protects against the Sun’s harmful ultraviolet light A(UVA) & B(UVB) rays. It improves skin & hair barrier function, hydrates them, boosts hair growth, prevents hair from drying out & keeps scalp from flacking /dandruff. Add fish (especially cold water such as salmon, mackerel, tuna, ferring & sardines), nuts, seeds (flaxseeds, chiaseeds, walnuts, sunflower seeds), plant oils (flax oil, soya oil, & canola oil).
VITAMIN A: Your hair and skin need vitamin A to stay moisturized. Good sources of vitamin A are sweet potatoes, carrots, spinach, most dark green leafy vegetables, red and yellow fruits & vegetables, egg, fortified skim milk, cod liver oil etc.
VITAMIN C: Most powerful antioxidant and is needed to make collagen. It can help prevent hair & skin from ageing & also aids absorption of iron to maintain good hemoglobin levels. Sources are amla, lemon, guava, capsicum and all citrus fruits.
VITAMIN E: It prevents oxidative stress & boosts hair growth. Vitamin E can make your skin beautiful. This oil soluble vitamin protects skin and hair from free radical damage. So include wheat germ, vegetable oils (sunflower, safflower, corn, and soybean oil), nuts (almonds, peanuts, and hazelnuts/filberts), seeds (sunflower seeds), green leafy vegetables (spinach and broccoli), and fortified breakfast cereals.
VITAMIN B: It helps carry oxygen & nutrients to scalp which aids in hair growth. It hydrates skin. Best food sources of vitamin B are whole grains (brown rice, barley, millet), meat (red meat, poultry, fish), eggs and dairy products (milk, cheese), legumes (beans, lentils), seeds and nuts (sunflower seeds, almonds), dark, leafy vegetables (broccoli, spinach), and fruits (citrus fruits, avocados, bananas).
BIOTIN (Vitamin B7 or Vitamin H): It improves body’s keratin infrastructure. It is found in a number of foods, though in small amounts. These include walnuts, peanuts, cereals, milk, egg yolk, whole meal bread, salmon, pork, sardines, mushrooms, cauliflower, avocados, bananas and raspberries. In general, a healthy varied diet provides the body with sufficient amounts of biotin.
VITAMIN D: It plays an important role in skin tone. Hence expose your skin to sunnlight for at least 15-20 minutes daily. Other sources of vitamin D are egg & white butter.
VITAMIN K: It can tackle any problem causing your skin look dark due to circulatory problems such as dark circles, spider veins, stretch marks & scars. To reduce these imperfections eat plenty of cabbage, green leafy vegetables, liver, Brussels’ sprouts, cauliflower, lettuce and turnip.
ZINC, COPPER, SELENIUM, MAGNESIUM, SILICA, IRON: All minerals plays a very important role for healthy Hair and Skin. They are also called ‘healing minerals’. They benefit skin by promoting the production of collagen & elastin which gives strength, elasticity, & flexibility to skin. They also promote hair follicle growth & give luster to hair. Iron is primarily responsible for healthy red cell growth which carries oxygen to cells including hair follicles.
Copper & zinc play a part in melanin synthesis and collagen cross-linking. Selenium works for healthy hair growth & healthy skin by killing free radicals. Magnesium is also called anti stress mineral, so it also important for healthy skin & hair. Dry fruits, fruits, nuts, fish, seeds, beans, mushrooms, whole grains, dark leafy greens, avocados, tofu, shellfish, cheese, lambs, low-fat dairy are packed with these minerals.
Last but not the list! How can we forget WATER?
Water is the key source of minerals which are the most important nutrients for hair & skin. Water has the ability to flush out the toxins from our body. It helps Stimulates hair growth. It can also carry the nutrients to the cells, which can enable the organs to function at its optimum levels & keep skin & hair stay hydrated. Water also helps reduce acne, marks & scars. Therefore, have plenty of water, healthy fluids like unsweetened fruit juices, vegetable soups, coconut water, butter milk, wheat germ juice etc.