If you are looking for the Best Foods For Hair Skin And Nails, then you are on the right page. It contains the best foods for skin hair and best food for hair growth. Suppose you want the best food for skin and hair instead. Then this article is what you need.
What you eat helps take care of your body fromt the inside out. Nutrient-rich fruits and vegetables, whole grains and healthy fats can help reduce your risk of chronic diseases like cancer and diabetes. But what you eat also affects how you look on the outside. Here’s three key foods and nutrients to eat for better hair, skin and nails. And why not eat to look good too?
best food for skin and hair
Best Foods For Hair Skin And Nails
Vitamin D for Hair
Pictured Recipe: Salmon & Asparagus with Lemon-Garlic Butter Sauce
For shampoo-commercial hair, up your vitamin D. Women with thinning tresses had nearly five times lower blood levels of vitamin D than those with fuller hair, according to Egyptian researchers. Other research in mice suggests that vitamin D helps create new hair follicles and wake up dormant ones. Falling short on this nutrient can lead to other health issues, so listen to what your hair is telling you and ask your doc for a blood test. And aim to get 600 IU of vitamin D daily, from salmon (450 IU in 3 oz.), canned tuna (154 IU in 3 oz.), milk (115 IU per cup) or eggs (41 IU each).
Healthy Fats for Skin
Pictured Recipe: Avocado Egg Salad Sandwiches
When it comes to eating for better skin, “no fat” is no good. In a study, Japanese women on a low-fat diet (50 grams of total fat daily) had less skin elasticity than those who ate 74 g per day. And women who ate only 14 g of saturated fat had more wrinkles than those who got 23 g (which is the recommended upper limit in the U.S.). Fat is a building block of skin tissue, so enjoying a healthy dose may help keep your face looking younger. Some evidence suggests that going overboard on fat may make wrinkles worse, so balance is key. Healthy fats include avocados, olive oil, fish and nuts.
Silicon for Nails
Pictured Recipe: Mango-Date Energy Bites
A Pinterest-worthy mani starts with healthy fingertips. And if you’ve got brittle nails (super common!), the solution may be silicon. Women who took a 10 mg silicon supplement daily for five months had stronger nails (and hair), according to Belgian researchers. The mineral strengthens keratin, the protein nails are made of. Get this nutrient from green beans (8 mg per ¾ cup), dates (3 mg each), bananas (5 mg each) and best of all, beer. One study found silicon levels range from 3 to 27 mg per 16 ounces, with brews containing high levels of malted barley and hops, like double IPAs, boasting the most. Prost!
best foods for skin hair and best food for hair growth
Yogurt for skin
Yoghurt is easily the best food for glowing skin. Most of the skin ailments that we have are caused on account of having an unhealthy stomach, bowels and gut. Yoghurt is known to contain probiotics that aid in the process of digestion, thereby ensuring that problems such as breakouts and skin dryness do not bother your radiant flawless complexion.Consume as much yoghurt as you like, after every meal and with smoothies and fruits salads. As the Turks would say, yoghurt is the cure for absolutely everything!
Green Leafy Vegetables for skin
Nothing says good skin like a bowl of fresh, green leafy vegetables. Whether it is spinach, coriander, parsley, or broccoli, these viridescent leaves are full of antioxidants and various other essential nutrients and vitamins that help your skin retain its brightness and youth. And there are just so many things that you can do with these garden-fresh ingredients. You could make soups, salads, or sandwiches, and if you’re more of a fan of traditional Indian cuisine, the good old’ ‘Sarson ka Saag’ or ‘Palak Paneer’ are just about as beneficial for your skin, and arguably, much more delicious. The road to glowing skin might not really tantalize your taste buds, but as they say, it is vital that you ‘eat your greens’.
Fruits for skin
Right from the citrus fruits like oranges, limes and grapefruits, to the penny plain papayas and the tropical avocados, fruits are absolutely indispensable to the cause of unblemished skin. There’s a host of different fruits out there with a multitude of different uses for your skin. Mangoes help your skin retain and improve its elasticity while eating bananas can help prevent a premature occurrence of wrinkles. Not only does the vitamin-C present in citrus fruits help in collagen synthesis, but it also protects your skin and even repairs any damage that might be caused by the unforgiving sun. Papayas, alternatively, are excellent skin cleansing agents and help your skin in shedding old dead cells. The super fruit of today, ‘the avocado’, is rich in healthy fats and vitamin-E and can help remedy a number of issues such as skin damage, acne, premature wrinkles, moisture retention and having dreary-looking skin. Cherries, berries, apples and kiwis; if it’s a clear complexion you’re looking for, you’ve got to have them all!
Turmeric for skin
When the question—what to eat for glowing skin, arises turmeric is easily the most age-old answer. There are probably a hundred recipes your grandmother must have told you of that have turmeric in them. Antibacterial, antifungal, anti-inflammatory, ‘anti-all bad things’ superhero of an ingredient is one you can add to everything right from your soups to your smoothies. The curcumin present in turmeric helps fight any bacterial infection both inside and outside your body, whether the turmeric is ingested or applied externally. In your quest to attain the perfect glowing complexion, it certainly does make sense being buddies with some freshly peeled raw turmeric.
Aloe Vera for skin
Aloe Vera is one plant that you’ll find in just about every home. This succulent plant is known to remedy almost all skin problems out there, especially in the case of any skin inflammations. On account of such anti-inflammatory properties of the hormones present in it, aloe vera can provide your skin with relief from a number of ailments (including UV damage and acne problems); whether the gel is applied externally on the skin or its extract is consumed in the form of juice (do not consume the gel directly).
Green Tea for skin
The first thing that comes to your mind when you think of detox most probably is green tea. This food (especially of the Matcha kind), being full of natural antioxidants, is rich in the phytonutrient known as epigallocatechin gallate (EGCG) and is extremely efficient in protecting your skin from the harmful free radicals that are majorly responsible for skin problems such as dark spots, premature ageing and even spots. Since green tea also helps lower levels of dihydrotestosterone (DHT), the hormone responsible for your acne issues, it is also extremely efficient in keeping your skin clear and free from any blemishes.
Water for skin
When more than three-fifths of your body is made up of just one ingredient, there is no way that you could not pay attention to its consumption in pursuit of your skin’s health. No matter your skin type, your skin needs water in order to remain fresh, supple and glowing. The water retention capacity of your skin decreases with age and hence, it is even more essential that you consume adequate amounts of water on a daily basis. Not only does a water flush out all the toxins from your skin, but it also provides your skin with that natural glow and even keeps wrinkles away. It is highly recommended that you keep a bottle of water with you at all times and keep sipping on it at regular intervals. If plain old water isn’t good enough for your palate, you can always add cucumbers, some mint and a hint of lemon to it so as to make yourself a pitcher of flavourful skin detox water.
Spinach for skin
It is completely understandable if spinach isn’t your favourite thing to eat, but once you know about the anti-ageing benefits of this popular green leafy vegetable, you may be more tempted to change your mind. Spinach is a great source of plant compounds called lutein and zeaxanthin. These two compounds are absolutely necessary if you want to strengthen your skin’s natural defence against environmental aggressors such as UV rays, pollution, climate change, etc. These factors majorly expedite the process of ageing, and eating spinach helps to mitigate their effects and give your skin a healthy and youthful appearance.
Pomegranate for skin
Did you know that eating pomegranate is a great way to fight a number of skin problems and keep your skin looking young and radiant? This is because, this tropical fruit is a rich source of antioxidants that prevent damage to the skin caused by free radicals in the environment. It is also one of the best sources of natural vitamin C that helps produce the necessary amounts of collagen , which is one of the main requirements of keeping your skin healthy and young for a longer period of time.
Cucumber for skin
One of the best foods you can eat to achieve healthy, clear and youthful skin has to be cucumber. This is because cucumbers contain silica, which is a type of collagen and helps in fighting the formation of fine lines and wrinkles. Additionally, cucumbers also provide a boost of vitamin K and C, both of which work to brighten tired, irritated and puffy looking skin. It also contain vitamin A, which is also known as retinol, and this makes it one of the best foods to consume to fight all signs of ageing.