How do you take care of your skin and hair? Some people swear by their lotion of choice. Others focus their efforts on using conditioning hair products. Meanwhile, others (like my sister) swear off the harsh heat from blow dryers and irons.
Now, don’t get me wrong, all of these are great things to keep in mind when trying to achieve healthy skin and hair. However, would you ever guess that properly caring for your skin and hair actually starts in the kitchen?
Skeptical? Well, according to registered dietitian, Dawn Blatner, your hair grows about 1/4-1/2 inch every month. To create the foundation of all new hair, skin, and nail growth our bodies require certain nutrients – the food we eat! As a result, if you make healthy food choices, your cells will grow stronger and healthier throughout your entire body.
Keeping this idea in mind, I’ve done some research and found the top foods that nutrition experts recommend for promoting healthy skin and hair.
Salmon: This fish is loaded with omega-3 fatty acids, vitamin B-12, and iron. Andrea Giancoli, RD and a spokeswoman for the American Dietetic Association states that “A deficiency in omega-3 fatty acids can result in a dry scalp and thus hair, giving it a dull look.” If you are a vegetarian, include one or two tablespoons of ground flaxseed in your daily diet for plant-based omega-3 fats.
Dark Green Vegetables: Spinach and broccoli are great sources of vitamins A and C, which your body needs to produce sebum. Secreted by your hair follicles, this oily substance is the body’s natural hair conditioner. Dark green veggies also provide calcium and iron.
Low-fat Dairy Products: Dairy products low in fat such as skim milk and yogurt are excellent sources of calcium, which is a mineral important for hair growth. They also contain two high-quality protein sources, whey and casein.
Beans: Legumes like kidney beans and lentils should be a part of your healthy-hair-and-skin diet. They provide plenty of protein to promote hair growth and are also a good source of iron, zinc and biotin. Three or more cups of lentils or beans each week is recommended.
Nuts: Go nuts for healthy shiny hair! Brazil nuts are one of the best sources of selenium, which is an important mineral for the health of your scalp. Walnuts contain alpha-linolenic acid, an omega-3 fatty acid that helps to condition your hair. Walnuts, cashews, pecans, and almonds are all great sources of zinc, and a deficiency in zinc can lead to hair shedding.
Poultry: High quality protein promotes healthy skin and hair. Giancoli explains that without adequate protein or with low-quality protein, one can experience weak brittle hair.
Whole Grains: Whole wheat bread and fortified whole-grain breakfast cereals provide a healthy dose of zinc, iron, and B vitamins.
Carrots: Carrots help to promote healthy skin and a healthy scalp because they are full of vitamin A. A healthy scalp is essential for shiny, well-conditioned hair.
Giancoli also warns us about trying to drop pounds fast with the latest fad diet. Besides leaving you hungry, a very low-calorie diet could leave you with unhealthy skin and hair. This is due to the fact that low-calorie diets often leave you deficient in the most important nutrients for healthy hair and skin.
Nutrition experts typically recommend eating no less than 1,200 calories per day.
When it comes to skin and hair health, remember that variety is the way to go. Next time you’re grocery shopping, remember to pick up some of these foods! What are some things that you do to keep your skin and hair healthy?
Source: WebMd Skin & Beauty
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