In today's race, we forget to take time out for ourselves. We follow our daily routine very well, such as everyday work and many more things. From the daily Morning walk to the physical exercise. From sweating in the gym to our work in office, etc. But somewhere we don't pay much attention to the growing age of their skin and hair, why? Because it is a natural process. But think it this way, why not? They also need a daily amount of nutrition, some essential nutrients that are always effective in making them look good and appear younger. Your skin and hair need the right balance of nutrients to do their main job - protection of rest of your body from things outside it. To help look, work and feel good on our skin, we need to nurture it well from the inside.
So, today, we highlight a little on the same subject as to what proteins and good nutrition we should use for our skin and hair, which leads to their growth and brightness in our skin and hair for a long period of time.
Many of us forget that proper nutrition is one of the most important things to help nurture those gorgeous locks. A balanced diet that is mainly held on plants can help you get the important nutrients you need to keep your hair, skin and nails in great shape. The best vitamins and nutrients for hair growth include lean protein, omega-3 fatty acids, fat soluble vitamins, B-complex vitamins and iron. A Mediterranean-style plan packed with fiber-filled products, 100% whole grains and healthy fats is one of the easiest ways to get these essential nutrients.
There are some important nutrients that we can add to our everyday lifestyle. We can see the benefits of such a diet in the form of positive changed in our body, hair and skin.
Healthy Fats
Fat gives your skin a natural "glow". If your diet has very low fat, it is common to have wrinkles in your skin. Focus on monounsaturated and polyunsaturated fats from plants like nuts, seeds and avocados and from fish. These help your skin stay moist, firm and flexible, and they are better for your heart than saturated fats. Omega-3 fatty acids are a kind of polyunsaturated fat that your body cannot make but needs to make cell walls. They also block chemicals.
Protein
Your body transforms the proteins you eat into blocks called amino acids and reuse them to make proteins, including collagen and keratin, which create skin structure. Amino acids also help slavic from chronic skin. Some amino acids are antioxidants that protect skin cells against UV rays and from "free radicals" when your body breaks down certain foods such as cigarette smoke around.
Zinc
This mineral is five times higher than the layer under the outer layer of your skin. Zinc helps to heal your skin after injury. It is quite important to keep cell skin walls stable and to divide cells.
Zinc is essential for the activity of more than 300 enzymes that support metabolism, digestion, nerve function and many other processes. In addition, it is also important for the growth and functioning of immune cells. Zinc is also proven to be fundamental for skin health, DNA synthesis and protein production. Zinc can protect the skin from UV damage because of the way it behaves in relation to other metals in your body, such as iron and copper. It also works like antioxidants. Very low zinc may look like eczema, but itchy rash won't get better when you put moisturizer and steroid cream on it.
Vitamin E
This antioxidant and anti-inflammatory can also absorb the energy from UV light, which damages skin and leads to wrinkles, sagging, and skin cancer. It works with vitamin C to strengthen cell walls. Antioxidants are compounds that help protect the body from free radicals - volatile molecules that damage cells, tissues and organs, leading to aging and chronic diseases. Vitamin E also helps keep your immune system strong and allows your body to form red blood cells, which are responsible for giving oxygen to your tissues and removing waste products from your body, which has a considerable impact on our skin and hair.
Selenium
Selenium is a mineral that helps some antioxidants protect your skin from UV rays. Selenium deficiency has been linked with a greater likelihood of skin cancer. The Food and Nutrition Board recommends adults consume 55 micrograms of selenium every day. Selenium is found in Brazil nuts, tuna, cod, turkey, chicken breast and sunflower seeds. Cottage cheese, brown rice, white rice and walnuts also contain selenium. Selenium acts as an antioxidant like vitamin E. According to the Office of Dietary Supplements, in fact, selenium is even more effective as an antioxidant when combined with vitamin E. Selenium also helps regulate your thyroid, the small butterfly-shaped gland that controls all metabolic processes in your body, and keeps your immune system functioning properly. Selenium allows your body to build white blood cells, which helps the body fight disease and infection.
Vitamin A
Both the upper and lower layers of the skin need vitamin A. It prevents the damage from the sun by obstructing the process of breaking collagen. Without enough vitamin A, your skin might get dry and itchy or bumpy. Since it is an antioxidant, it can give your skin some protection against sunburn (although not as much as wearing sunscreen). It helps the oil glands work around your hair follicles and can also help to fix cuts and scrapes, especially if you are taking steroids to reduce inflammation.
Vitamin C
Vitamin C is an antioxidant that your body uses to fight harmful free radicals. Many of these are produced when ultraviolet radiation from the sun comes into contact with your body, and vitamin C deficiency can naturally leave you with less ability to fight them naturally. Your body uses vitamin C to help heal injuries to your skin. Collagen not only helps to close wounds, but also helps to create scar tissue that helps to protect the site. Slow wound healing can be a sign of vitamin C deficiency. Free radicals can damage your hair making it brittle and more prone to split ends. As mentioned above, the antioxidant properties of vitamin C help reduce free radicals, and will protect your hair as well as your skin. Your hair will be strong and grow quickly.
Foods and Supplements (for Hair & Skin)
In general, fruits and vegetables are good options as they contain skin-friendly vitamins and other antioxidants. Which is very important for our skin and hair. Whose daily intake keeps our skin in progress and shine in the hair. Without using a few different chemicals product. Some foods pack more than one nutrient for your skin, which often helps them to work better such as:
Salmon Fish - As a rich source of Omega-3 fatty acids and protein, salmon can help keeps those strands strong.
Eggs - Eggs are chock full of protein, an essential nutrient that contribute to hair health, such as choline and vitamins A, D, and B12. You'll want to make sure you keep the yolk in your scramble to get the most Vitamin D.Two specific carotenoids found in eggs, lutein and zeaxanthin, also play a role in maintaining cellular health, especially of eyes, skin, and hair.
Spinach -Spinach is packed with magnesium, iron, and folate, one of those all-important B vitamins. Other leafy greens like kale also offer nutrient-dense benefits for skin and hair. Plus, the vitamin C in these dark green leafy veggies helps to protect and maintain the cell membranes of hair follicles.
Sardines- Omega-3 and vitamin D-packed sardines come readily and cheaply available in canned form. Try adding sardines to salads and spreads as a lower-mercury alternative to other fatty fish.
Flax Seeds - Flax seeds are full of polyunsaturated fatty acids that can help nourish your scalp and prevent dryness. create your own flax egg to substitute a real egg in any baked goods recipes.
Sweet Potato - Loaded with beta-carotene which gives sweet potatoes their orange hue, this antioxidant turns into vitamin A which can protect against dry and dull hair. Sweet potatoes are significantly higher in vitamin A and slightly higher in fiber than white potatoes. Sweet potatoes also play a role in supporting immunity and healthy vision.
Asparagus - The B vitamin folate is found in abundance in asparagus, as well as avocados, oranges, and broccoli. This nutrient is responsible for gene synthesis and red blood cell formation. It also plays a big part in breaking down protein, the building blocks of hair follicles.
Chickpeas, Lentils, Beans, and Peas - These items are also full of folic acid, which is one of the B-complex vitamins that helps to keep hair healthy and renew cells vital for hair growth . They're packed with plant-based protein and fiber, making them super filling and often more cost effective than buying meat.
About The Author
Sachin Pal is a bilingual journalist and content creator. He has 4 years of corporate experience but he found passion in writing and public relations. His young mind thinks ou..
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