Hello Everyone, topic for today is best nutrients and healthy food habits for strong hair, good skin and nail. “Eating healthy is living healthy and looking beautiful!” With this motto, read on for more tips! We all face hair, skin and nail issues. Who does not desire beautiful glowing skin, long, strong and shiny hair and nice healthy and long nails? All of us do, isn’t it? There are so many skin care and beauty products available in the market to aid us in achieving this!
However, the truth is your healthy food habits and diet will directly reflect on your beauty. In order to nourish your hair, skin and nails, which consist of similar cells and require the same nutrients to grow healthily, it is necessary to analyse your diet and incorporate the missing nutrients in your diet. Eating in small proportions, but consuming healthy food, which provides nutrition to your body. Listed below are some important nutrients and food habits, which should form a part of your regular diet, for maintaining healthy skin, hair and nails. Are you incorporating these essentials in your daily diet, if not it’s high time you should!
Healthy Food Habits to Look Naturally Beautiful
Your Diet Should Consist of The Following Essential Vitamins:
Vitamin A
Vitamin B
Vitamin C
Vitamin D
Vitamin E
Omega 3 fatty acids
Proteins
Iron, Zinc and Magnesium
To Incorporate The Above Essential Vitamins in Your Diet, You Should Eat:
Healthy Breakfast:
As the saying for healthy food habits goes eat breakfast like a king. It is an important meal of the day, it gives boost to your energy throughout the day. Healthy breakfast keeps you energetic, healthy and fresh looking. You can incorporate the following nutrients in your first meal of the day:
1. Egg:
Egg yolk contains biotin, which is a good source of Vitamin B. Lack of biotin or low biotin in your body may lead to hair loss and brittle nails. Egg is also rich in zinc and selenium, two nutrients essential for a healthy scalp. Lack of zinc can lead to hair loss and a dry, flaky scalp. You can actually reverse the situation by eating food containing vitamin B, which in return will maintain a healthy level of biotin in your body. If you are a vegetarian, don’t worry this can be obtained from fortified cereals and whole grains, which are a good source of zinc.
2. Oats:
Oats is one of the best whole grain sources. It contains protein, biotin, anti-inflammatory properties, magnesium, and potassium. It is high in fiber and antioxidants, which provide nutritional support to our cells.
3. Kiwis Berries and Citrus Fruits:
Kiwis are a rich source of vitamin C. Vitamin C plays a major role in collagen production, which makes our skin look younger, healthier and fuller. Helps skin regeneration, it is the best anti-wrinkle solution. Has antioxidant properties, another reason why vitamin C is useful for maintaining a smooth skin. In addition to kiwis, citrus fruits are also a good source of vitamin C. Berries are loaded with potent antioxidants, vitamins and minerals. These fruits are best to eat. There is no timing to eat fruits, can be had any time during the day, if not as a part of first meal.
4. Nuts Butter (Almond, Peanut, Walnut, Cashew):
Nuts are a rich source of omega fatty acids, antioxidants, vitamins and minerals. Nut butters can be used at breakfast. My favourite is almond butter, which one is yours?
Snacks In-Between Meals:
Many of us feel very hungry in between meals, especially during evenings. It is one of the greatest healthy food habits to carry a fruit in your bag. The following nutrients are not only filling but also healthy to have as snacks:
1. Brazil Nuts, Hazelnuts, Almonds, Walnuts, Cashews, Peanuts:
Brazil nuts are largely monounsaturated fat, which is also a good fat, they also contain some protein as well as being a good source of important nutrients including magnesium, zinc, calcium, selenium, vitamin E and vitamin B. Helps maintain skin structure and protects the skin against sun damage as well as reduce the outbreak of spots. Other nuts like almonds, hazelnuts and walnuts are also rich in nutrients, good for skin and hair. Whole nuts can be consumed as an evening snack or in-between meals. Nuts are beneficial, especially when consumed in moderation. Nutrients in nuts encourages hair growth, are good for skin and provides nutrition to your nails.
2. Sunflower Seeds:
Sunflower seeds are high in healthy fats, as well as proteins, fiber, phyto chemicals, selenium, copper and magnesium. Richest source of vitamin E.” Aside from munching in-between meals, you can add sunflower seeds to salad toppings. Can also be added to muffins or bread recipes. A handful of sunflower seeds, in vegetable dishes or stir-fry, in cereals or yogurt will make your meal rich. Crushed sunflower seeds makes a tasty gluten-free coating for fish or chicken fry.
3. Greek Yogurt:
Greek yogurt or strained yogurt, yogurt cheese or labneh, is yogurt that has been strained to remove most of its whey, resulting in a thicker consistency than unstrained yogurt, while preserving yogurt’s distinctive sour taste. It contains protein, calcium, magnesium and zinc, which are important source of nutrition. Zinc is needed for cell growth and helps prevent brittle nails and thinning of hair.
4. Avocado:
It is a good source of vitamin E, vitamin B and omega-3 fatty acids. These rich nutrients work at cellular level to protect and strengthen hair. Vitamin B is essential for hair growth. Vitamin E is an antioxidant that helps repair damage on the scalp. Antioxidants are powerful to fight against harmful free radicals. Helps fight signs of ageing. Prevents against inflammation of the skin. Avocado also contains fiber and vitamin C. Can be eaten on its own as a snack or incorporated into salads or used for making dips.
5. Carrots:
Carrots are a good source of beta-carotene, which makes vitamin A in the body. Vitamin A is needed by the body to make sebum. Sebum is an oily substance created by the sebaceous glands in our hair which provides a natural condition for a healthy scalp. Without sebum you are likely to have dry hair and an itchy scalp. Can be had on its own as a snack or added to salads or meals.
6. Dark Chocolate:
Dark chocolate helps skin stay hydrated and protects skin from sun damage. Always try to eat dark chocolate that has at least 75% cacao content.
Meals:
Meals are equally important, however it’s advisable to have a balanced meal. You could include some of the following in your meals to obtain healthy nutrition for your skin, hair and nails:
1. Fishes: (Salmon, Sardines, Mackerel, Fresh Tuna, Trout)
All the above oily fishes are not only a healthy source of protein, but also contains vitamin D and omega-3 fatty acids. Poly-unsaturated fats like omega-3 fats, have shown to help the skin maintain fluidity and flexibility. Promotes hair growth by keeping your scalp healthy.Helps skin retain moisture in the skin. Drying of skin means poor hydration, which causes cells to contract. In order for skin cells to stay hydrated, you need to do more, than just drinking water.
2. Sweet Potatoes:
Sweet potatoes has beta-carotene, helps keep your skin healthy by acting as a natural sunblock. Also beta-carotene adds warm tones to the skin, which shows an overall healthier look.
3. Leafy Green Vegetables (Spinach, Kale):
Greens is a good source of vitamin C. Vitamin C helps boost collagen production, promoting the skin’s firmness and elasticity. Greens have powerful antioxidants, that helps prevent hair breakage and repairs the skin from any damage, caused by exposure to UV rays and environmental toxins. Spinach and kale are great sources of phyto nutrients, which have antioxidants and anti-inflammatory benefits. Spinach also helps retain the skin’s elasticity.
4. Tomatoes:
Another great source of vitamin C is tomatoes. It contains carotenoids, including lycopene. Beta-carotene, lutein and lycopene helps protect the skin against damage from the sun and signs of ageing. Vitamin C is an antioxidant that strengthens hair follicles and prevents breakage.
5. Whole Grains (Brown Rice, Barley, Granary, Seeded Bread, Bulgar Wheat, Quinoa):
Whole grains are rich in biotin. Biotin is a water soluble vitamin B, that prevents hair and nails from becoming brittle and weak.
6. Bell Peppers (Red and Yellow):
Red and yellow bell peppers are another source of beta-carotene. They have a high amount of Vitamin C, an antioxidant that creates collagen, helps keep skin firm and strong.
7. Broccoli:
Broccoli is rich in iron. Iron is an important mineral for hair. Lack of iron in the body is a major cause of hair loss. Lack of iron, also increases risk of anaemia which affects the blood and nutrient supply to the hair follicle, which then affects the hair growth.
8. Poultry and Meat:
Animal products such as chicken and meat are rich in proteins and loaded with vitamin B and iron. Iron that is readily available to the body. Vegetarians can raise their stores by including lentils, spinach and other leafy green vegetables such as broccoli, kale and salad greens.
Hope the above information about healthy food habits is of help to you All! Thanks for reading!
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