The appearance and condition of your hair, skin and nails is not just an
indicator of how much time you spend primping and grooming yourself.
The condition of your hair, skin and nails can actually provide an
accurate reading of your physical health.
If you’re experiencing skin,
hair or nail woes, your body may be lacking the sufficient amount of
essential vitamins.
Maintaining Healthy Skin, Hair and Nails
According to nutritionists, eating the right kinds of foods rich in
vitamins and minerals is the best way to make sure you are gorgeous
inside and out. Make sure you aren't missing out on these nutrients your
body needs:
Vitamin A and Beta Carotene
Beta carotene is an antioxidant crucial for healthy skin which helps
locate and destroy harmful free radicals in the body. Free radicals are
chemicals capable of causing extensive damage to your skin cells. Beta
carotene is also coverted into Vitamin A by the liver. Vitamin A is an
essential vitamin which helps renew skin cells and produce sebum, an
oily substance found in hair follicles. Sebum acts as a natural
moisturizer and conditioner for a healthy scalp and great looking hair.
Vegetables like broccoli, spinach, squash and carrots are great food
sources to get beta carotene and Vitamin A into your system.
Omega-3 Fatty Acids
According to studies, a deficiency in omega-3 fatty acids can cause dry
scalp and dull-looking hair. These fatty acids also have an
anti-inflammatory effect which can help combat the redness and swelling
of the skin in conditions like dermatitis and eczema. They also help
moisturize the skin. Fish such as tuna, sardines, mackerel and salmon
are great sources of omega-3 fatty acid. Flaxseed is also a strong
plant-based source of omega-3 fatty acids.
Zinc
This mineral helps build, repair and protect cells in your body, thus
playing an important role in the renewal of skin cells. Zinc also helps
maintain moisture in the skin and keeps your complexion looking
revitalized. A deficiency in zinc can also lead to weak nails and hair
loss. The best food sources for zinc are red meat, nuts and beans.
Vitamin E
Vitamin E acts as an antioxidant that aids the body in healing itself
after damage. It is great for preventing acne scars and wrinkles.
Vitamin E also facilitates healthy circulation enabling more oxygen and
nutrients can be carried by the red blood cells to the skin layers.
Sunflower seeds, nuts and vegetable oils are good sources of Vitamin E.
Vitamin C
Vitamin C assists in the production of collagen in your body. Collagen
is a protein which acts as a glue, holding body tissues together. If
there is collagen deficiency in the skin, sagging and wrinkles may
develop. Therefore, Vitamin C helps maintian supple skin and is also an
essential antioxidant for fighting skin damage. You can get the most
Vitamin C from citrus fruits, red and green peppers, cauliflower and
tomato.
B Vitamins
Vitamins B2, B5 and B12 are all essential for healthy skin and
promoting skin cell growth. Another B Vitamin which is vital for hair
and nail health is biotin. Biotin is a nutrient that promotes healthy
hair growth and fights nail brittleness. According to research, biotin
can significantly increase the firmness and hardness of your nails. Food
sources of biotin are legumes, peanuts, milk and eggs.
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