Nutritional Food Guide for Healthy Hair and Skin

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Hair and skin are vital body parts that necessitate a lot of care and nourishment. If you neglect them, you should be ready to deal with skin problems and, worse still, dull-flaky hair. Luckily, there are different superfoods for hair and skin. Besides, we can’t disregard the role of a balanced diet in healthy hair and skin. It promotes skin elasticity, combats wrinkles resulting in a radiant and youthful look.

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Here’s a nutritional guide for healthy hair and skin:

  1. Up your intake of fruits and vegetables

Vegetables can help prevent breakouts, especially when raw. Increase the servings to at least five in a day and include fresh fruits as well. Examples are carrots, potatoes, mangos, and apricots. These will make your skin look healthy and younger. Fruits and vegetables are laden with Beta carotene, and your liver will convert it into vitamin A, which is essential for renewing aging and worn-out skin cells.

Fruits and vegetables also contain antioxidants that are useful in shielding your body from pollution, damaging sun rays, and other harmful elements. Examples of vitamin leafy greens and fruits for glowing skin are guava, kiwi, blueberries, papaya, kales, and spinach. They are rich in vitamin C, an antioxidant that prevents hair breakage and helps damages to the skin resulting from UV rays.

  1. A glass of orange juice won’t harm you!

Orange juice and other citrus fruits can be very beneficial to your hair and skin. Citrus fruits are rich in vitamin C, which aids your skin in the production of collagen. Collagen is a vital ingredient that boosts your skin health. Other sources of vitamin C are sesame seeds, broccoli, and strawberries. You can as well incorporate some spices herbs high in Vitamin C. These are, for example, thyme, turmeric, coriander, cardamom, and many more.

  1. Consume more iron-rich foods

Iron is essential for healthy skin. Your skin will look pale and feel itchy if you lack the right amounts of iron. Your hair will look brittle, dull, lifeless, and you’ll be prone to hair loss. Red meat, tuna are excellent superfoods for hair and skin that can help.

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The redder the flesh, the higher the iron levels, so be keen on when making purchases. You can as well get iron from legumes and whole grains. Since these are not readily absorbed, take them together with fruits rich in vitamin C to improve absorption.

  1. Drink water-stay hydrated!

Water plays a notable role in your health overall. It flushes out toxins and also promotes your hair and skin health. Drinking enough water keeps your skin hydrated, and delays the onset of wrinkles. It also makes the existing fine lines less visible. Drink eight glasses every day to stay healthy and glowing. Use the color of your urine to determine if you need to increase your water intake. It should be colorless and odorless throughout the day, otherwise up your water intake.

  1. Don’t forget essential fats

Your skin requires some fat to stay healthy, look good, and guard you against disease-causing organisms. Although there are unhealthy fats, if you eliminate all fats from your diet, you’ll be likely to suffer from skin problems. Include healthy fats like;

  •         Omega 6-fats – Commonly found in sunflower oil, soya bean oil, corn oil, walnuts, olive oil, flaxseed, and almond.
  •         Omega3-fats– You can get omega 3 fats from salmon; it’s laden with protein and vitamin D. It’s also rich in omega-3 fatty acids, which are essential for healthy hair, scalp, and skin. Other sources of omega-3 are peanuts, walnuts, sardines, mackerel, and tuna.
  1. Eat protein-rich foods

A high percentage of your hair, skin, and nails is protein. The proteins collagen, keratin, and elastin improve your skin’s elasticity, thus keeping wrinkles at bay. Take at least one serving of protein every day, and this includes lean meats, seafood, eggs, legumes, and dairy. But, avoid consuming more protein than your body needs.

  1. Incorporate herbs in your diet

There are numerous herbs, spices, and roots that can boost hair growth. Some contain essential oils that are vital for hair growth and also help deal with falling hair. Bitters also stimulate the production of proteins like keratin-10, which aid in the creation of a healthy skin barrier.

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You can grow these herbs in your patio or acquire them from a reputable organic shop. Examples of hair loss herbs are; green tea, Ginkgo Biloba, which you can take as a tea. Rosemary is also great, and you can use it as a supplement or on its own to prevent hair graying and improve your skin health.


Most people try out different beauty products to improve their hair and skin health. Sometimes for some specific physical goals such as weight loss, beard growth , muscle building etc.There are various superfoods for hair and skin that you can try out, and some you regularly stock in your kitchen. Take the best food for hair growth and consider the above ideas for fuller-healthy hair and more radiant skin.