Nutrition is about providing the body with the right foods and nutrients. However, some people tend to forget that the skin and hair also need to be nourished and that they play a very important role in our general health and well-being.
Nourishing your body with enough key nutrients is vital for strong, healthy hair and clear, radiant, glowing skin too! Lifestyle is also important for optimal skin and healthy hair. That means making sure you get enough sleep, moving your body and stimulating your natural detoxification systems, managing stress, and drinking enough water throughout the day. Your diet is also very important for smooth hair and glowing skin.
The skin is the largest organ in the body, and the main barrier against pathogens from the environment. Our skin also helps prevent fluid loss from inside the body, so we need to keep it healthy and protect it from ultraviolet light.
Similarly, our hair provides us with thermal insulation, cooling and protects us from ultraviolet radiation. So, inflammation, food intolerances, stress, digestive issues, lack of sleep, dehydration, and hormonal imbalances are bound to show up on our skin somehow.
The skin requires enough energy and healthy calories to keep it healthy, taut and radiant. Healthy skin thrives especially on B vitamins, minerals like zinc, healthy fats, and protein. Nourishing our bodies from the inside will always show on the outside, so the most important thing you can do to get healthy skin now is to start from the inside to support your health on a cellular level.
External nutrition and its important
The sole purpose of external nutrition is to achieve and maintain healthy skin and hair. Skin and hair, like the heart, brain, and muscles, require proper nutrition to accomplish their tasks of protection, secretion, excretion. thermoregulation, and sensory perception, This is not new, internal and external nutrition are closely related.
How diet affect the health of your skin and hair?
Diet, age, and environmental factors all have an impact on the health of your skin and hair.
There are some of these factors that you cannot control, such as aging or the weather, but you can take care of what you eat to support your skin and hair.
Protein, collagen, antioxidants, and vitamins are all nutrients that can help to improve the health of your skin and hair. Healthy behaviors are common among people with great skin and hair!
Foods and nutrients recommended for healthy skin and hair
Here are the foods and nutrients I recommend for healthy, radiant skin and hair:
1. Eat foods rich in protein to repair your cells:
Protein is also utilized to "replace" dead or damaged cells as it’s the main component of your muscles, hair, nails, skin, and eyes. A low-protein diet can result in a loss of skin tone, hair thinning, and wrinkles that are far more prominent than would be expected for one's age. Chicken, beef, fish, soy, and tofu are all good sources of protein. Protein smoothies, which may be used as a meal substitute, are also an excellent source of protein.
2. Obtaining vitamins A, C and E:
Obtaining vitamins A, C, and E: While protein is necessary for good hair and skin, antioxidant vitamins like vitamins A, C, and E are also necessary.
Any of these micronutrient deficiencies can impact the health of your skin. The results of oxidative damage are readily visible on the skin, and antioxidants have been found to be effective in preserving the skin from this type of damage. This is how vitamins A, C and E improve external nutrition:
• Vitamin A: There are two types of vitamin A which are retinoids (preformed vitamin A) and carotenoids (provitamin A). Both forms are converted to retinol in the liver, which promotes the growth of new skin cells and prevents hair loss. Vitamin A is found in yellow and red pigmented fruits and vegetables, as well as green leafy vegetables.
• Vitamin C: Vitamin C is required for the body's natural collagen production. When vitamin C levels are low, unstable collagen is formed, resulting in a flimsy structural underpinning for tissue healing. Vitamin C also aids in the synthesis of specific lipids that aid in the repair of the epidermis, the skin's outer layer, when it is injured. Vitamin C is found in citrus fruits like oranges and lemons, as well as bell peppers, strawberries, broccoli, and kale.
• Vitamin E: As a result of the potential to swiftly remove radicals, vitamin E acts as a chain-breaking antioxidant before they can react with other lipids, thus ending the spread of oxidative processes in membranes. Also, it gives strength to skin’s protective function. Vitamin E can be found in abundance in sunflower seeds, almonds, peanuts, pumpkin, and red bell pepper. Taking a daily multivitamin can also help you guarantee that your skin is getting the micronutrients it requires to stay healthy.
3. Eat foods and supplements rich in collagen:
In the aging process, which begins in your mid-twenties, the skin undergoes a progressive loss of hydration and becomes increasingly dry. When this happens, the dermis thins out, the connective tissue loses its firmness and elasticity, and wrinkles and puffiness develop.
The human body's collagen comprises between 25% and 30% of its total protein, of which about 75% is skin collagen. Collagen is a protein found largely in connective tissue that gives the dermis its strong shape. Some examples of collagen-rich foods are green leafy vegetables, red and yellow vegetables, berries, citrus fruits, fish, chicken, egg whites, avocados, soybeans, beans, and white tea.
Dietary supplements containing collagen are also available. When used as a supplement, hydrolyzed collagen is a kind of collagen that is easily absorbed into the bloodstream.
4. Remember to stay hydrated:
Did you know that an important part of the skin tissue is made up of water? Between 25% and 30%. That's why it's critical to drink lots of water to keep your skin from drying out and becoming dehydrated.
As you can see, diet is crucial for maintaining healthy skin and hair. It's the most effective approach to look and feel fantastic. When you nourish your body both inside and out with the correct foods and nutrients, you will feel better, your body will thank you with youthful, radiant hair and skin, resulting in improved well-being and confidence.
Perhaps, you’ve ever read or heard the phrase “you are what you eat”? This not only refers to health, but also to aesthetics. Therefore, its is important to know that there are certain foods that damage the skin.
Some may have long term on the skin and hair if adequate care is not taken at the early stage. Some of the foods include processed and packaged foods, refined flour, fried and fat, sausages and meats, dairy foods, foods loaded with chemicals and lots more.
To prevent your diet from harming the health of our skin and hair, you must prioritize the consumption of organic products, which, although are somewhat expensive, are much healthier for the body.