In today’s world, it’s evident that we often indulge our taste buds without considering the nutritional value of what we’re consuming. The truth is, our food choices play a vital role in shaping our health, especially when it comes to common issues like skin problems, hair troubles, and digestive disorders.
Food Items For Healthy Skin, Hair And Nails As We Age
Dr. Manoj Kutteri,who is the Medical Director and CEO, at Atmantan Wellness Centre shared the following food components and nutrients can improve skin, hair and nail health:
- Nuts and seeds: Nuts and seeds like almonds, walnuts, flaxseeds, and chia seeds are full of vitamins, minerals and various antioxidants that promote skin suppleness, strong hair, and strong nails. These little nutritional powerhouses can have a big impact on the health and strength of your hair and nails since they are loaded with vital nutrients. For instance, almonds are a good source of biotin and vitamin E, which help to develop hair and keep nails from becoming brittle. Omega-3 fatty acids found in walnuts nourish your hair follicles, give your hair shine, and support the growth of strong, robust nails. Omega-3 fatty acids, fiber, and protein are found in abundance in flaxseeds and chia seeds. These nutrients not only boost hair development but also fight nail breakage and improve nail health.
- Avocado: When it comes to promoting healthy hair and nails, avocados are a great addition to your diet. The huge amount of beneficial monounsaturated fats in avocados not only hydrates your skin but also feeds your hair and nails from the inside, keeping them from breaking or becoming dry. Additionally, avocados are a fantastic source of vitamin E, which promotes the health and radiance of your hair as well as maintaining the integrity of your skin. Avocados contain biotin, which encourages hair development and fortifies your nails to prevent breakage. A tasty and organic method to improve the general health and appearance of your hair and nails is by including avocados in your diet.
- Eggs: Eggs are a rich source of biotin, a B vitamin crucial for healthy hair and nails. Additionally, they offer protein, which is crucial for hair development. The B vitamin biotin, which is abundant in them, is necessary for preserving the health and expansion of your hair and nails. They are also a fantastic source of protein, offering the amino acids required for constructing the structural elements of both hair and nails. Egg protein stimulates the growth of keratin, the protein that makes up your hair and nails, making them stronger and less prone to breakage. It also aids in the restoration of damaged hair.
- Spinach: This lush vegetable is a great provider of a number of essential elements that support their health and vigour. Iron, which is important for promoting healthy hair growth and reducing hair loss, is abundant in spinach. Iron supports healthy hair by assisting red blood cells in transporting oxygen to the hair follicles. Additionally, spinach contains vitamins A and C, which are essential for preserving the health and aesthetics of your skin, hair, and nails. Vitamin C encourages the formation of collagen, improving skin suppleness and promoting strong, healthy nails, while vitamin A aids skin regeneration. A delicious and healthy method to strengthen your hair and nails and make them feel and look their best is to include spinach in your diet.
- Water: Maintaining good skin, hair, and nails depends on staying hydrated. Water flushes impurities from the body and aids in the delivery of nutrients to certain regions. Transporting vital nutrients to cells throughout your body, including those responsible for hair and nail growth, is one of water’s main functions. Your hair follicles obtain the essential nutrients they need to thrive when you’re properly hydrated. Maintaining your skin’s natural moisture levels with enough hydration also improves your nails indirectly by benefiting your skin. While well-moisturized skin maintains the strength and flexibility of your nails, dry, dehydrated skin can cause brittle nails.
- Fatty Fish: Omega-3 fatty acids, which are abundant in fatty fish like salmon, mackerel, and sardines, aid to retain skin moisture, reduce inflammation, and support healthy hair and nails. The health and look of your hair and nails can be greatly enhanced by eating fatty seafood like salmon, mackerel, and sardines. Omega-3 fatty acids, particularly EPA and DHA, which have a wealth of advantages, are abundant in this fish. Essential fatty acids called omega-3s help to retain the hydration and suppleness of skin while lowering inflammation, which can cause skin issues. Omega-3 fatty acids feed hair follicles, encourage hair development, and add gloss and luster to your hair. Additionally, they support healthy scalp maintenance by minimizing flakiness and dandruff, which can harm hair growth.
- Green tea: Green tea is a powerhouse of antioxidants that can shield your skin from harm and help keep it looking young. Numerous bioactive substances found in this tea, which is high in antioxidants, may help to improve their strength and look. First off, polyphenols, especially epigallocatechin gallate (EGCG), which has anti-inflammatory and antioxidant characteristics, are abundant in green tea. These substances aid in defending your skin against oxidative stress and environmental elements that can cause premature aging and brittle nails.
- Berries: Berries like blueberries, strawberries, and raspberries are abundant in antioxidants, work to protect your skin from the destructive effects of free radicals, which can hasten the aging process and weaken hair and nails. Berry antioxidants, especially vitamin C, encourage the creation of collagen, which is necessary for preserving skin elasticity and suppleness. Additionally, berries include nutrients like biotin, folate, and vitamin E that support healthy, shiny hair and strong nails.
- Sweet Potatoes: A nutritious powerhouse, sweet potatoes are a great source of beta-carotene, a vitamin A precursor that is vital for healthy skin. Sweet potatoes can help you avoid problems like dry, flaky skin and brittle nails because a vitamin A deficiency can cause them. Additionally, sweet potatoes have a plethora of vitamins and minerals, including vitamin C, which helps to produce collagen and improve the elasticity and suppleness of skin. Additionally, sweet potatoes’ high biotin content promotes nail growth and hair growth while lowering the chance of breakage.
- Lean Proteins: Protein is found in lean meats like chicken and turkey and is necessary for the growth and repair of tissues, including the hair and nails. These proteins are abundant in the essential amino acids that serve as keratin, the protein that gives your hair and nails their strength. By including lean protein in your diet, you can be sure to give your body the building blocks it needs for strong, lustrous hair and nails.
- Citrus Fruits: Citrus fruits like oranges, lemons, and grapefruit are rich in vitamin C, which is important for the creation of collagen, crucial for skin suppleness. When it comes to promoting the health and beauty of your hair and nails, citrus fruits like oranges, lemons, and grapefruits are zesty treasures. Collagen, an essential protein for the flexibility and firmness of skin, is produced in large part thanks to vitamin C. Citrus fruits’ high vitamin C content aids in reversing this process, leaving your skin glowing and young-looking. When it comes to your hair, vitamin C helps with the synthesis of collagen and keratin, two things required for healthy, strong hair. Additionally, it facilitates the uptake of iron from plant-based sources, ensuring that your hair follicles get the minerals they need for healthy growth.
Additionally, Ruchika Rajbans, who is the Founder of Arechar Nutra, suggested some food items that not only boosts your inner health but also fulfills your daily nutritional requirements, paving the way for healthier skin, luscious hair, and stronger nails.
- Berries are more than just a delightful treat; they’re packed with antioxidants that shield your body from free radicals and promote collagen production, giving you an age-defying glow.
- Marine food sources, rich in Omega-3 and Omega-6 fatty acids, work wonders for your skin’s moisture and hair’s strength, all while offering a plethora of essential nutrients.
- Avocados, nuts, and soybeans are other nutritional powerhouses that improve skin and hair health, ensuring you shine from the inside out.
- Sea buckthorn, with its incredible array of antioxidants and nutrients, which not only brighten your skin but also protect it from UV damage and promote healing.
Ayurvedic Food Essentials For Radiant Skin, Lustrous Hair, And Strong Nails
Dr. Vikas Verma, who is the Director of Shashvat Ayurveda, Chandigarh said, “Ayurveda offers ancient holistic treatment methods that give significant knowledge on how to nourish the body for beautiful skin and strong nails via thoughtful dietary decisions. As per Ayurvedic principles, beauty emanates from inner balance and vitality, which can be achieved through a balanced diet rich in specific minerals, and herbs. These ancient tried and tested principles offer a comprehensive strategy for modern wellness practices and offer a holistic approach to vibrant health.”
He also went on to share a few ayurvedic dietary advice based on these requirements:
- Turmeric: This golden spice is rich in anti-inflammatory and antioxidant properties. The presence of curcumin element in turmeric has the capacity to cleanse the blood and support liver function. Decreasing inflammation helps in promoting the skin’s health, clear complexion, and supporting hair and nail health.
- Indian Gooseberry: The richness of vitamin C in amla helps in the synthesis of collagen which is vital for maintaining skin elasticity, hair strength, and nail health. It is rejuvenating, contributing to a youthful complexion.
- Almonds: The high richness of biotin, vitamin E, and vital fatty acids feeds hair follicles and encourages healthy and lustrous hair. The richness of vitamin E promotes suppleness and health of the skin.
- Coconut: Coconut in its both form that is oil and fruit form, moisturizes skin and hair and is abundant in good fats. Its naturally obtained oil deeply moisturizes and hydrates the skin. But proper moderation is very important.
- Sesame Seeds: The richness of zinc in these seeds helps in promoting the growth and repair of hair tissue. The presence of nutritious oils helps in keeping skin hydrated and silky.
- Ghee: According to Ayurveda, ghee is always prized for its high capacity to hydrate and renew skin. It has the presence of necessary fatty acids, which supports glowing complexion.
- Honey: Raw, unpasteurized honey is a natural humectant that aids in retaining moisture in the skin. The antioxidant richness supports a healthy, radiant complexion.
- Dates: The iron content of ideas, the skin, and the scalp receive healthy blood flow and oxygenation, which is essential for a glowing complexion and lustrous hair.
- Bitter Gourd: It is a versatile supplement for general health rich in vitamins A, C, and B-complex which nourishes the skin and promotes hair strength.
- Leafy Greens: The presence of vitamins A and C, iron, and antioxidants in spinach and kale helps in rejuvenating skin and bolster hair and nail health.
- Cumin: Cumin aids digestion and metabolism. Additionally, it is rich in iron and zinc content, the two very viral minerals for hair and nails.
- Water: The secret of glowing skin is keeping your baby hydrated and this will promote lustrous hair and strong nails as well. For the removal of waste and proper functioning of kidneys, enough hydration is also very important.
- Fenugreek: The richness of Vitamin C and iron in fenugreek seeds with high protein content strengthens hairs and nails in addition to skin nourishment. The presence of a wealth of nutrients helps in maintaining blood sugar levels and improving insulin sensitivity.