Keeping Your Hair And Skin Healthy
If you are experiencing skin or health issues, the problem may go beyond the surface. Skin and hair are a reflection of your health. A blemish on the face or hair fall or thinning of hair may be a sign of imbalance. It can be related to nutrition, hormones, genetics, gut health or environmental factors.
Whenever such problems arise, it is a good strategy to focus on the foods that are nutrient dense, that help in detox, boost gut and hormone health along with lifestyle measures that include exercise, sleep and positive self image!
Foods for healthy skin and hair
Let’s go through some of the main nutrients that you should include in your diet to keep your skin and hair healthy.
Taking care of your skin
Skin is made up of protein. Hence, fueling skin with adequate amount of protein is extremely important. Ensure atleast 3 servings of protein a day.Have lean protein such as low fat milk & milk products and lean meats like chicken, fish and egg whites along with pulses, legumes,nuts and seeds.
Omega 3-rich foods such as avocado, olive oil, salmon, tuna, walnuts and flaxseedshelp in retaining good moisture for the skin giving it a supple look. Avocado can be eaten as a fruit or made in a dip served with salads. Olive oil can be consumed in salad dressings or in making eggs. Flaxseeds can be added in soups, buttermilk, curd or had in water. Fish can be a part of a meal. Walnuts can be added as a filler meal of the day.
Foods that are rich in zinc can help enhance immunity, help combat acne and help maintain collagen levels. These sesame seeds, pumpkin, poultry, beans, chickpeas, almonds, peas, and mushrooms. Pumpkin seeds and almonds can be had as a snack. Sesame seeds can be added in the rotis.The rest of the veggies can be had as a part of the meal or made in soups
Antioxidant rich foods are also beneficial for skin health. These include foods that are rich in vitamin C and E which include green leafy veggies, broccoli, parsley, capsicum, papaya, asparagus,cauliflower, nuts, whole grains, tomatoes, apples and carrots.
Taking care of your hair
Hair is also made of protein. Inadequate protein intake can lead to hair loss. Consuming sufficient amount of protein (1 gm per ideal body weight) is beneficial for hair health. Having iron-rich foods is also important, include foods such as soybeans, lentils, spinach, sesame seeds, kidney beans, prunes, cashews, pumpkin seed and meats. Add a dash of lime on these foods to enhance iron absorption.
Vitamin A is responsible for shiny and healthy hair. It helps combat hair loss and thinning of hair. Sources of the same are pumpkin, carrots, tomatoes, eggs, and dairy foods. Along helping with skin health, zinc and Omega 3 food are also important for better hair health.
The absorption of the nutrients mentioned above is dependent on an efficient digestive system; do not neglect the important foods for healthy skin and hair. Hence, taking care of the gut by giving it fermented foods,whole grains and pulses, high fibre fruits, veggies and gut boosting herbs along with adequate water, sleep, yoga and meditation is beneficial not just for your skin and hair health, but for overall good health and well-being.
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