Some women are born with gorgeous hair and glowing skin thanks to their natural genetics,  but the rest of the population has to work at it. Healthy hair and flawless skin start with your diet. Choosing the right foods and drinking adequate amounts of water are vital for hair and skin health. 

For vibrant skin and hair, you want to select those foods that support the swinging changes in your body’s hormones, skin oil production, and pH balance.


Foods for Healthy Hair and Glowing Skin?

Let’s take a closer look at the foods that are best for glowing skin and healthy hair.

Omega-3 Fatty Acids

 Essential fatty acids like omega-3 fatty acids are excellent for glowing skin and healthy hair. They are a must-have for hair that is vibrant, moisture-rich, and flexible. 

Additionally, omega-3 fatty acids help to control the health of your skin, keeping redness and inflammation to a minimum. They have the power to protect our skin for the ultraviolet rays, which in turn helps to protect us from the sun.

Best Foods for Omega-3 Fatty Acids

Foods that are rich in omega-3 fatty acids include but are not limited to:

  • Mackerel
  • Anchovies
  • Tuna
  • Salmon
  • Oysters
  • Sardines
  • Flaxseed oil
  • Soybeans
  • Almonds
  • Walnuts

Vitamin A for Healing Your Skin

 Vitamin A is excellent for healthy skin. It helps to reduce cell damage and supports the healing process of our skin. Vitamin A helps to reduce our wrinkles and can do wonders to combat acne.

In addition to supporting healthy skin, vitamin A can help to improve the rate at which your hair grows and reverse hair loss. We have to be careful with this particular nutrient, however. Too much of a good thing can also trigger hair loss. Be careful with any supplements you might choose to add to your diet as it can have devastating effects on your hair and scalp.


Best Foods for Vitamin C

 The best foods for vitamin C include: 


  • Broccoli
  • Tomatoes
  • Spinach
  • Cabbage
  • Cauliflower
  • Red Peppers
  • Green Peppers
  • Grapefruit
  • Brussel sprouts
  • Lemon
  • Orange
  • Kiwi


Vitamin D for Healthy Skin Tones and Hair Growth


Vitamin D is essential for skin tone. Not only does vitamin D help to destroy free radicals that may contribute to early aging but it can help to repair your skin and enhance your skin’s immune functions. It is a necessary fat-soluble vitamin 

Next, vitamin D plays a vital role in the hair growth cycle. Research shows that people with vitamin D deficiency may experience hair loss. Vitamin D helps to trigger hair growth from our follicles. When vitamin D levels fall, it also affects your hair growth cycle. 

According to the research, people who have alopecia areata often have vitamin D levels that fall below the normal range. 

 Best Foods for Vitamin D

The best foods for vitamin D include: 

  •  Egg yolks
  • Organ meats like beef liver
  • Tuna
  • Mackerel
  • Salmon
  • Cheese
  • Cereals
  • Shrimp
  • Mushrooms

   Vitamin E Protects the Skin

Vitamin E contains antioxidants that are beneficial to your skin, scalp, and hair. Vitamin E supports cellular function, our immune system and enhances our overall skin health.   A 2010 study demonstrated that vitamin E intake helps to reduce hair loss while supporting vibrancy and hair elasticity. Vitamin E improves the health of your scalp which contributes to the quality of your hair.  Vitamin E enables the scalp to remain adequately hydrated and can help to regulate oil production at the scalp level.


 Best Foods for Vitamin E

The best foods for vitamin E include: 

  • Broccoli
  • Spinach
  • Sunflower seeds
  • Walnuts
  • Salmon
  • Cereal
  • Juice


Water Consumption for Healthy Skin and Hair


Water is a vital ingredient in hair and skin care. Water makes up more than 50 to 70 percent of our body’s mass which includes our skin, cells, tissues, and organs. If we do not drink an adequate amount of water each day, it can lead to dehydration. Our bodies have a difficult time dumping toxins without the proper intake of water, and all of these things can eventually materialize on our skin, scalp, and hair. 

 To keep skin healthy, consume plenty of water (at least 32 ounces of water per day). This practice will help to ensure your skin cells have adequate levels of moisture to maintain elasticity and ward off those fine lines and wrinkles.  

 Our hair and scalp also depends on us maintaining adequate levels of hydration. Without it, our scalp and hair can become dry. A dry scalp can leave us vulnerable to irritation, infections, and inflammation. Dry hair can come coarse to touch and at a higher risk for damage or breakage. 


Other Tips for Healthy Hair and Glowing skin

You generally want to avoid too much exposure to harmful ultraviolet rays. You should limit your time in the sun to no more than 10 to 15 minutes per day. The sun is good for us because it helps us to get vitamin D which is critical to the development and protection of our bones. However, don’t forget to wear protective sunscreen if you will be in the sun for an extended period because it can lead to fine lines, skin damage and potentially cancer. 

 In summary, your dietary choices can make or break your hair or facilitate unwanted damage to your skin. Do not minimize the importance of regulating your diet. 












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