Are you looking for a miracle product for your post-covid hair loss problem or post-pregnancy acne problems? So much for the support skin And as far as hair is concerned, there is no such shortcut and for long-term benefit our nutritional basics should be put in a nutshell. Just like with weight loss, following online viral trends regarding a skin or hair treatment or product would not provide permanent solutions to your hair and skin problems.
“Always use evidence-based nutritional data rather than just following trends. Setting your skin and hair goals is at the heart of your nutritional plan. Common skin problems include acne, pigmentation, and anti-aging,” said Shalini Santhanakrishnan, nutritionist at Kosmoderma Clinics.
A balanced diet can keep your hair and skin healthy for a long time. Here are some nutrition tips for glowing skin and strong hair:
1. Foods to fight acne
Niacinamide is a form of vitamin B3 (niacin) that prevents acne and helps regulate oil production and prevent breakouts. Foods rich in niacin include mushrooms, dates, pumpkin seeds, sweet potatoes, almonds, spinach, tomatoes, carrots, avocados, and broccoli.
“Kidney bean is a fibrous, high-protein food,” said Santhanakrishnan, adding, “They’re also high in zinc and have healing properties that help fight acne.”
2. Food for glowing skin
If you want your skin to look young, foods rich in collagen can help improve skin elasticity by preventing sagging and keeping your skin plump and glowing, the nutritionist says.
Turmeric, spirulina, pomegranate, watermelon, fish, chicken, egg whites, citrus fruits, red and yellow pepper, beans, and avocados are commonly available sources of food rich in collagen. “Certain herbs like horsetail and gynostemma are also rich in collagen. Also, ashwagandha and bala are magical herbs that stimulate collagen production in your body, ”says Shalini Santhankrishnan.
3. Preventing wrinkles and tanning
Hyaluronic acid helps to retain moisture in our skin, improves elasticity and prevents the formation of deep wrinkles.
“Vitamin C is important to stimulate hyaluronic acid production. Include oranges, grapes, and lemons in your diet. Vegetables like tapioca, sweet potatoes, and related tubers are also great for making hyaluronic acid in the body, ”says Santhankrishnan.
For tanning, the dietitian suggests eating papaya, which is made up of an enzyme called papain that promotes skin healing and combats tanning. She says the amazing fruit combats acne, dark circles, and is a boon for dry and flaky skin.
4. Foods to prevent hair loss
There are several reasons for hair loss including hormonal imbalance and genetic factors, nutritional deficiency is just one of them.
“Protein is the building block of hair. Always make sure to include enough protein in your daily intake. Include eggs in your daily nutrition plan and don’t avoid the yellow of the egg or yolk. Always have the whole boiled egg with you, ”suggests the nutritionist.
4. Add vitamin B6 (pyridoxine) foods for healthy hair
From a multitude of vitamins that we need every day, vitamin B6 supports hair growth due to its essential role in protein metabolism. The vitamin ensures that the cells can access amino acids that are required for the production of hair proteins. “Pork, poultry, meat, liver, fish, peanuts, soy, oats, and banana are some of the most common foods that are high in vitamin B6. Omega-3 fatty acids like almonds, walnuts, and flaxseed help maintain the oil and pH upright levels of hair follicles – efficiently promotes hair thickening, ”says Santhankrishnan.
5. The anti-stress vitamin to stop hair graying
Stress is a leading cause of hair loss and it is important to consume vitamin B5 to reduce stress hormone levels. The vitamin, also called pantothenic acid, holds the water content in the skin and binds moisture, says the nutritionist.
Vitamin B5 is mainly obtained from animal products. Beef, salmon, meat, and duck are rich in this vitamin. It’s also available in vegetables like broccoli, sweet potatoes, and whole grain cereals.