We all want to look beautiful! With that said, it is very obvious we need good skin, hair and nails and most of us apply stuff topically to look good. We are what we eat and a healthy diet can certainly give us healthy skin, hair and nails and topical application works even well when it is internally healthy. Here are the top foods you need to eat for healthy skin, hair and nails:
FOODS FOR HEALTHY SKIN:
Avocados are great for skin and this wonder ingredient is been used in a lot of DIY and commercial skin products. Avocados contain essential fatty acids that are great for maintaining and improving skin health. Apart from essential fatty acids, avocados are also rich in vitamin C, vitamin E and antioxidants.
Fish rich in essential fats- omega-3 fatty acids are very beneficial for maintaining elasticity of your skin. Apart from making skin more elastic, these fatty acids also add a healthy glow to your face and overall body. Try steaming your fish other than frying it to prevent consumption of additional unhealthy fats.
Tomatoes are rich in skin-beneficial vitamins and minerals that make skin healthy. They are also rich in anti-oxidants which protect your skin from sun damage and heals sunburn. Have tomatoes raw or add it in your soups and veggies for a tangy flavour.
Vitamin C is a well-known skin-benefiter. Pineapple is high in vitamin C and also in enzyme bromelain, which is known to be an effective skin softener. It can synthesize collagen and aid tissue and cell repair. Have it directly as a fruit, juice or add it in your smoothies.
Antioxidants are important to slowing and preventing free-radical damage. They can be found in all kinds of foods, especially beets. Anti oxidants prevent your face from getting dull and make them look young and glowing. Have beets raw in salads or out them in your sandwiches, soups etc.
Sun can have negative effects on your skin and vitamin C can repair it! Kiwi contains vitamin C that helps undo sun damage to collagen and elastin, which firm up your skin.
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FOODS FOR HEALTHY HAIR:
Oats have high amount of zinc, biotin and potassium. Deficiency related to these essential minerals leads to brittle hair that is prone to breakage. You can simply cook oats in water and pepper or add low fat milk and brown sugar to it before cooking on low flame.
People with iron deficiency suffer from anaemia. Anaemic people often have thin hair which is related to deficiency of iron. Red meat is high in iron and proteins that make hair thicker and stronger. Always have red meat in moderation as it also contains saturated fats that can lead to heart problems.
These tasty nuts are loaded with proteins and magnesium that helps maintain healthy hair and keep then shiny and soft. Also, magnesium is anti-stress mineral, and stress is a major factor in hair loss. Have them roasted in the morning or put them in your smoothies and salads.
Zinc is essential for biological processes which also includes making proteins for hair. Oysters have maximum amount of zinc and proteins than any other food. Oysters have 74 grams of zinc per serving which is enough to boost hair growth and regular consumption of oysters can maintain hair very well.
Zinc is a mineral that helps prevent scalp dryness. When scalp gets dry, it results into itchy and flaky scalp which can be prevented by regular consumption of pumpkin seeds as it is rich in zinc. Incorporate pumpkin seeds into your diet- roast them and have them as snacks or add them in your salads, veggies etc.
Strawberries are chock full of vitamin C, with one cup packing 113% of your recommended daily allowance. Vitamin C helps create protein that makes your hair strong and unbreakable. Add them in your fruit salads, healthy sweet dishes, milkshakes, smoothies etc.
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FOODS FOR HEALTHY NAILS:
Foliate plays a very important role in making nails strong and maintaining it. If you are suffering from dull nails with uneven texture, there is a possibility that you are deficient in folic acid. Lentils are rich in folic acid so eat them regularly.
Keratin is a protein that makes most of the part of your nails. To make this tough protein-keratin for hard and strong nails, your body needs lots of protein. Poultry is a rich source of proteins specifically chicken. Have it boiled, steamed, roasted or in form of soups etc.
Eggs are rich in protein and biotin. Biotin, a B-complex vitamin, may play a role in the development of keratin which makes 90% or nails and hair. People with weak nails often are prescribed with biotin supplements to strengthen the nails. A daily dose of 2.5 milligrams may strengthen brittle nails.
Green peas are small but nutrient-rich. Their protein content makes finger nail strong and speeds up their growth, and they also contain beta-carotene and Vitamin C. Full of Vitamin K and B-complex, peas also contain a surprising amount of Omega-3 fatty acid.
Walnuts contain omega-3 essential fats that provide the fatty acids your nails need to stay strong and prevent splitting. Sprinkle half a handful of nuts over your salad or stir-fry or mix into yogurt to get an omega-3 boost. You may also have them roasted or as it is for a healthy snack to munch on.
Coconut oil contains vitamins A, D, E, and K, all of which contribute to nail strength. Use it to make healthy salad dressings, to fry fish or any other stuff. You may also add a teaspoon to your smoothies or use it to grill veggies or chicken.