Which diet is best for healthy skin and hair?

July 25, 2017

Which diet is best for healthy skin and hair?

Which diet is best for healthy hair, skin and nails?

Colder weather, air conditioning and lack of exercise will no doubt impact our hair, skin and nails!  It’s a given!  There are some simple modifications you can make to your eating patterns to improve your well-being and appearance.  

Not eating even a few nutrients every day can have a major effect on your appearance.  Nutritional experts say that eating certain foods that contain the right vitamins and minerals will feed your skin, hair and nails in the right way!  Essential fatty acids - found in oily fish, hemp seed oil and nuts - are vital for healthy hair!  A lack of zinc can lead to weak nails and dry skin, best sources: oysters, crab and lobster.  Vitamin A - found in many dried fruits, such as, apricots is essential for replenishing skin cells.

So what do you need to eat for a super fresh and clear complexion and fashion model hair?

Skin: You can battle a range of skin problems by increasing your daily consumption of fresh fruit and vegetables!

Dry skin can most likely be attributed to a lack of vitamins A and E, and a deficiency of essential fatty acids.  Experts recommend you eat vegetables that contain a large amount of beta carotene that the body turns into vitamin A by your liver.  Antioxidants track down and destroy free radicals in the body and beta carotene is one of these important antioxidants vital for protecting us from harmful chemicals that are absorbed from our environment in many different ways.  Beta carotene-rich vegetables include green leafy varieties like spinach, mustard greens; and sweet potatoes, cantaloupe melon and dried apricots! You also need to include oily fish, such as sardines or mackerel, into your diet to get enough fatty acids.

Eczema and dermatitis are skin conditions that are accompanied by redness and inflammation and fatty acids are essential for addressing and reducing these symptoms but are also useful for moisturizing your skin. You can also take evening primrose oil or fish oil as a supplement.

Evidence has emerged that indicates the importance of eating foods high in zinc to help combat adult acne.  Zinc helps your body repair itself and is vital for skin renewal. Foods rich in zinc include garlic, pumpkin seeds, oysters and nuts. Alternatively, you can take a recommended dose of a zinc supplement every day.

Wrinkles and age lines: Inevitably wrinkles will result over time and the lack of vitamins A, C and E, also selenium and zinc is a major contributor to the aging process.

Vitamin C is an essential antioxidant that fights damage already done to your skin. Vitamin C helps body build collagen in your body.  It is a protein that is the main connective tissue in skin.  More collagen means less sagging.  Citrus fruits, such as, kiwi fruit, blackcurrants are great but red peppers, chili peppers, papaya and kale have more vitamin C than oranges!

Vital for eliminating wrinkles and removing acne scars is Vitamin E!  It is a powerful antioxidant used to help the body heal and prevent scarring.  It also keeps the red blood cells healthy so more oxygen and nutrients can be carried to the skin's surface.  Vitamin E can be found in sunflower seeds, olive oil and green leafy vegetables like spinach.

Foods containing selenium include; eggs, Brazil nuts and wholegrain bread and pastas, tuna and turkey.  Selenium works in combination with vitamin E as an antioxidant.  It also helps regulate your metabolism.  It assists your body process food properly so the right amount of nutrients can navigate their way to your skin.  

If you eat the recommended five portions of fruit and vegetables every day, you will also be absorbing a range of other beneficial vitamins.  Sulfur and biotin are two that are vital for skin health.  Also Vitamins A and B5 help maintain healthy skin, vitamin B2 is essential for promoting cell growth.

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