The best healthy foods are crucial for radiant skin and strong hair. Anti-oxidants fruits, vegetables, and oily fish nuts contain beta-carotene, vitamins C and E, zinc, and selenium, which keep our skin healthy, boost collagen, fight wrinkles, or generally give you a healthier skin glow. In addition, these nutrients in the diet are also essential for the production of a hair protein called keratin, which is responsible for glossy, shiny, and thick hair. Best healthy foods include eggs, berries, spinach, fatty fish, sweet potatoes, avocados, nuts, seeds, sweet peppers, oysters, beans, etc. Our hair grows 0.5 inches per month and 6 inches per year, but our diet and health also play a vital role in this growth. If someone is experiencing hair loss due to a poor diet, then a proper diet with the correct nutrients can help us get strong hair and promote hair growth. In our skin, the older cells are replaced by new cells timely, and for this rapid growth, nutrients are essential. If you take the correct balance of foods, you’ll feed your skin the vital nutrients that keep your skin soft, supple, and blemish-free.
Following the best healthy foods can help us to improve our skin and hair health:
i. Avocados
Avocados are enriched with healthy fats and keep skin flexible and moisturized. UV radiation can damage our skin and cause wrinkles due to prolonged exposure but contains a compound that is helpful to protect our skin from sun damage. It also has vitamin E, which acts as an antioxidant and protects our skin from oxidative damage such as aging. In addition, avocados speed up skin repair and improve chronic skin conditions while minimizing breakouts. Moreover, avocado contains B-complex vitamins, which may help hair to grow more healthily and look smooth and shiny while preventing it from breaking.
ii. Walnuts
Walnuts are a good source of fats, zinc, vitamin E, selenium, and protein. The skin requires these nutrients to keep healthy, combating bacteria inflammation, and healing the wound. According to research, walnuts contain beneficial Omega-3 fats that fortify the membranes of your skin cells, allowing moisture and nutrients to be locked in while toxins that may harm skin cells are kept out. Walnuts are enriched in biotin, vitamin B, vitamin E, and magnesium, all of which are necessary for hair cuticle strength and scalp nutrition. Walnuts may also assist in restoring hair that has been exposed to the sun.
iii. Soy
Isoflavones are a group of plant compounds that may either imitate or inhibit estrogen in the body, found in soy. Isoflavones may help your skin as well as other areas of your body. According to one research, eating soy isoflavones every day for 8–12 weeks decreased small wrinkles and increased skin flexibility. Soy may also help maintain your skin smooth and healthy in postmenopausal women by reducing skin dryness and increasing collagen levels. These isoflavones shield your body’s cells from not only harm but also your skin from UV radiation, potentially lowering your chance of skin cancer. In addition, excessive intake of soy provides the protein that hair follicles can use for their growth.
iv. Eggs
Eggs are a good source of protein, biotin, zinc, and selenium, making them one of the best foods for healthy hair. Since hair follicles are primarily composed of protein, eating enough protein is essential for hair regrowth. Biotin is required to synthesize keratin, a hair protein, which is why biotin pills are often sold as hair development supplements. People with a biotin deficit may also benefit from eating eggs regularly. Moreover, eggs are beneficial to the skin because they soften, strengthen, and moisturize it. It contains amino acids, which aid in the development of new skin cells.
v. Oysters
Oysters are one of the most significant sources of zinc in the diet. Zinc is a mineral that aids in the development and restoration of hair. A deficiency of zinc in the diet may induce telogen effluvium, a frequent but reversible type of hair loss caused by a nutritional deficiency. Hair loss caused by zinc deficiency may be reversed by taking a zinc supplement, according to studies. In addition, zinc boosts the repair and regenerative qualities of skin and makes it healthier.
Other best healthy foods for skin
Best healthy foods for the skin are also known as skin-friendly foods. The following foods are known as the best healthy foods for the skin:
- Carrots, apricots, and other yellow and orange fruits and vegetables
- Spinach and other green leafy vegetables
- Tomatoes, broccoli, and sweet potatoes
- Berries and strawberries
- Beans, peas, sunflower seeds, and lentils
- Salmon, mackerel, and other fatty fish
- Nuts, Walnuts, Canola Oil, and Flaxseed
Healthy skin and strong hair make you more attractive and confident. At the same time, the health of the skin and hair depends on the best healthy foods, which you intake. Since the best healthy foods are enriched with nutrients that repair damaged skin and damaged hair. Eggs, oysters, walnuts, soy, and avocados are the best healthy foods for skin and hair. You should essentially add these foods to your diet to enjoy healthy hair and healthy skin. The above-mentioned healthy food for skin and healthy food for hair can also strengthen and moisture your hair while replacing the dead cells of your skin with healthy and new cells. In concluding, we can say our appearance and beauty depend on our diet, so we should consider our diet than beauty products.
