These 10 Beauty Foods Will Help Your Skin and Hair Look Younger (And Why They Boost Your Health)

Everyone is born beautiful, but staying beautiful is the problem. We let ourselves go.

We begin eating the wrong foods and guess what suffers — our beauty. Our skin and hair become victims to our bad eating habits.

Guess what? You have the power to change that. By eating foods good for your skin and hair, you will get your glow and bounce back.

An added benefit of eating super foods is weight loss. Therefore, adding beauty foods to your diet improves your overall health.

If your current diet is to blame for the condition of your skin and hair, let us provide you with beauty foods for skin and hair.

5 Top Beauty Foods for Skin to Include in Your Diet

Fill up your pantry with the following skin-friendly food:

Cooked salmon
Fatty fish is an excellent source for healthy skin because it is rich in omega-3 fatty acids.

1. Fatty Fish

Fatty fish includes mackerel, herring, and salmon. Fatty fish is an excellent source for healthy skin because it is rich in omega-3 fatty acids.

Your skin requires omega-3 acids to keep it healthy, supple, and hydrated. An omega-3 fatty acids deficiency can cause your skin to become dry.

Omega-3 fatty acids can decrease inflammation, which can lead to acne and redness, and make your skin less susceptible to sun damage.

Fatty fish also contains vitamin E, an antioxidant. Vitamin E eliminates free radicals, which can cause damage. Most importantly, fatty fish contains zinc, a mineral needed to regulate inflammation and produce new skin cells.

Delicious Grilled Keto Salmon Kebabs

Delicious Grilled Keto Salmon Kebabs

These nuggets of salmon is super delicious and ketogenic when seasoned with the right spices. Serves 4. Net Carbs 3 g.

Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes

Ingredients

  • 2 tablespoons of chopped fresh oregano
  • 2 teaspoons of sesame seeds
  • 1 teaspoon of ground cumin
  • 1/4 teaspoon of crushed red pepper flakes
  • 1-1/2 pounds of skinless, wild salmon fillet, sliced into 1-inch pieces
  • 2 lemons, thinly sliced into rounds
  • A can of cooking spray (olive oil)
  • 1 teaspoon of kosher salt
  • 16 bamboo skewers soaked in water for 1 hour

Instructions

  1. Heat up the grill to medium-high heat, then spray its grates with olive oil.
  2. Combine sesame seeds, oregano, red pepper flakes, and cumin in a bowl until well mixed. Set aside.
  3. Thread the folded lemon and salmon onto the skewers until all the salmon is used up.
  4. Then spray the fish with oil and then sprinkle some of the kosher salt on it.
  5. Transfer to the grill and cook while turning frequently until the fish is opaque, about ten minutes.

Nutrition Information

Yield

4

Serving Size

1

Amount Per Serving Calories 259Total Fat 15gSaturated Fat 3gTrans Fat 0gUnsaturated Fat 11gCholesterol 71mgSodium 602mgCarbohydrates 5gFiber 2gSugar 1gProtein 26g

Nutrition information isn’t always accurate.

2. Sweet Potatoes

Sweet potatoes contain beta-carotene, which functions as provitamin A.

Your body converts it into vitamin A, and for your skin, that is good news, as it serves as a natural sunscreen with sweet potatoes being an excellent source of it.

100 grams of sweet potatoes contain high amounts of beta-carotene. By eating them, you receive almost four times of your daily intake of vitamin A.

Sweet potatoes can keep your skin healthy by preventing sunburn and wrinkled and dry skinand increasing the production of skin cells.

Moreover, sufficient amounts of beta-carotene can add a warm orange glow to your skin, ensuring an overall beautiful and healthy appearance.

3. Yellow Bell Peppers and Red Bell Peppers

Yellow and red bell peppers also contain beta-carotene, which is then converted to vitamin A in your body. 149 grams of chopped yellow or red bell peppers can provide you with 92% of your daily intake value of vitamin A.

Since your skin requires vitamin C to promote the production of collagen, which your skin needs to remain healthy, firm, and strong, 149 grams of bell peppers can provide you with 317% of your daily intake value of vitamin C.

In one study, researchers studied women, noting that eating foods with vitamin C reduced their risk of dry and wrinkled skin that occurs with age.

4. Dark Chocolate

Chocolate Image
Chocolate Helps to Boost Endorphins

Dark chocolate can benefit your skin as per one study.

Researchers gave participants cocoa powder, rich in antioxidants, each day, for 6 to 12 weeks and noticed an improvement in their skin.

Their skin appeared thicker and more moisturized.

In another study, researchers observed that eating 20 grams of dark chocolate each day strengthened their skin, allowing it to withstand more than twice as much UV rays before burning.

You should eat one dark chocolate bar (40 grams), containing at least 70% cocoa, each day.

5. Broccoli

These 10 Beauty Foods Will Help Your Skin and Hair Look Younger (And Why They Boost Your Health)
Sulforaphane in broccoli can help maintain the skin’s collagen levels.

Broccoli contains several essential minerals and vitamins such as vitamin A, vitamin C, zinc, and lutein.

Lutein, a carotenoid, functions like beta-carotene, protecting your skin against oxidative damage, which results in dry and wrinkled skin.

What makes broccoli a true beauty food to eat is that it contains sulforaphane, which protects your skin from sun damage by neutralizing free radicals and changing to other protective systems in the body.

Researchers discovered the sulforaphane decreased the number of skin cells eliminated by UV light by up to 29% and can provide the skin with up to 48 hours of protection.

The study also revealed that sulforaphane can help maintain the skin’s collagen levels.

5 Beauty Foods for Hair to Include in Your Diet

Fill up your pantry with the following hair-friendly food:

Assortment of berries
Berries contain vitamin C, a potent antioxidant, which protects hair follicles against free radicals.

1. Berries

Berries, rich in compounds and vitamins, promote hair growth. They contain vitamin C, a potent antioxidant, which protects hair follicles against free radicals.

If you eat 144 grams of strawberries, you will receive 141% of your daily value intake of vitamin C.

Your body uses vitamin C to promote the production of collagen, which functions to strengthen your hair and reduce breakage.

Vitamin C also aids iron absorption in the body from your diet, thus preventing your iron levels from becoming low. Low iron levels can put you at risk of developing anemia, which can cause hair loss.

Keto Grilled Chicken Berries Salad

Keto Grilled Chicken Berries Salad

Strawberries are OK to eat on Keto diet. Honey can be replaced with a sweetener of your choice.

Prep Time 20 minutes
Total Time 20 minutes

Ingredients

  • FOR THE DRESSING:
  • 3 tablespoons of golden balsamic vinegar
  • 3 tablespoons of extra virgin olive oil
  • 1 tablespoons of chopped shallots
  • 1 teaspoon of honey
  • 1 teaspoon of water
  • 1/8 teaspoon of kosher salt
  • Some fresh black pepper, to taste
  • FOR THE CHICKEN:
  • 16 oz. of boneless, skinless chicken breast
  • 1 clove of garlic, crushed
  • 1 teaspoon of seasoned salt, to taste
  • FOR THE SALAD:
  • 6 cups of baby spinach
  • 3 cups of sliced strawberries
  • 2 ounces of soft goat cheese

Instructions

  1. Mix the ingredients needed for the dressing in a bowl and set aside.
  2. To prepare the chicken, season it with the seasoned salt and crushed garlic.
  3. Next, heat up the grill on medium heat and then spray with oil. Grill the chicken for ten minutes on each side until it is cooked through and charred.
  4. Transfer the chicken to a cutting board and slice into bits.
  5. Toss the spinach and the dressing in a bowl. Serve the grill chicken with the spinach-dressing mixture and top with goat cheese and strawberries.

Nutrition Information

Yield

4

Serving Size

1

Amount Per Serving Calories 280Total Fat 8gSaturated Fat 3gTrans Fat 0gUnsaturated Fat 3gCholesterol 103mgSodium 567mgCarbohydrates 12gFiber 4gSugar 7gProtein 40g

Nutrition is shown without the dressing ingredients.

2. Spinach

Spinach contains nutrients such as iron, folate, vitamin A, and vitamin C. All these work together to promote hair growth. Vitamin A encourages the production of sebum.

Sebum, an oily substance, keeps your hair healthy, by moisturizing the scalp. If you eat 30 grams of spinach, you will receive 54% of your daily intake value of vitamin

A. Rich in iron, spinach promotes hair growth, assists red blood cells transport oxygen throughout your body to rev up your metabolism and speed up the growth and repair process.

Lack of iron can lead to hair loss, which is why consuming it is so important.

Ketogenic Egg And Spinach Casserole

Ketogenic Egg And Spinach Casserole

If the Extra Virgin Olive Oil gets too hot at the high temperature, try replacing it with regular Olive Oil or butter.

Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes

Ingredients

  • 2 teaspoons of olive oil
  • 1/4 cup of diced shallots
  • 1 1/2 lbs. of baby spinach, stems removed
  • 4 eggs
  • Ground pepper and salt, to taste
  • 2 tablespoons of shredded Asagio cheese
  • A can of baking spray

Instructions

  1. Preheat an oven to 400 degrees F, then spray four oven-safe ramekins with the cooking spray. Then place a skillet over medium high heat and then pour in oil and the shallots and cook for about three minutes.
  2. Next, add in the pepper, salt, and spinach. Cook for three minutes until the spinach becomes wilted.
  3. Add in the asagio cheese, stir and then remove from the heat source.
  4. Pour the spinach into the ramekins, then break one egg into each of the ramekins. Then add in the pepper and salt to season.
  5. Transfer the ramekins on baking sheets and bake for about seventeen minutes, until the egg whites set and the yolks become firm on the edges and soft in the middle.

Nutrition Information

Yield

4

Serving Size

1

Amount Per Serving Calories 147Total Fat 8gSaturated Fat 2gTrans Fat 0gUnsaturated Fat 5gCholesterol 188mgSodium 365mgCarbohydrates 9gFiber 4gSugar 2gProtein 12g

Nutrition information isn’t always accurate.

3. Oysters

Oysters contain zinc, a mineral that promotes the hair growth and hair cycle.

If your body receives inadequate amounts of zinc, it can result in hair loss.

Even though you can take zinc supplements, consuming too much zinc can also lead to hair loss, which is why you should eat oysters to receive small, but healthy doses of zinc.

4. Soybeans

Soybeans contains a spermidine, a compound that promotes hair growth.

Researchers studied 100 healthy adults and discovered that a spermidine-based diet prolonged the anagen phase of the hair cycle, which promotes hair growth.

5. Red Meat

Red meat, rich in nutrients, promotes hair growth by aiding the red blood cells transport oxygen to other cells in your body such as hair follicles, thus repairing and strengthening them.

If your intake of protein is less than the recommended intake value, which is 100 grams of cooked steak, providing you with 29 grams of protein, it can cause hair loss.

You should note down this beauty foodslist, so you can buy them for your home.

Even though you do not have to include all these foods good for skin and hair, it is essential that you add some of them to your grocery list the next time you go shopping.

Only you can protect your skin and hair from damage and eating the right type of food is just one step in the right direction.

You also do not have to consume them raw, but you can cook with them to receive their health benefits.

“Must Try” Beauty Food Recipes

Woman Following recipe

Here are two delicious beauty food recipes for you to cook at home:

Lime, Ginger, and Honey Salmon

Ingredients:

6 oz. of salmon fillets (either skin on or off)

Marinade Ingredients:

  • 1 juice and zest of lime
  • 1 tablespoon of extra virgin olive oil
  • 1 tablespoon of raw honey
  • 1 teaspoon of grated ginger
  • 1 teaspoon of salt
  • 1/8 teaspoon of grounded black pepper
  • Cooking spray

Directions:

  1. Add all the ingredients of the marinade in a bowl and whisk to combine.
  2. Spread the marinade on the baking dish, place salmon fillets, and let it sit for 10 minutes.
  3. Turn on the broiler on “High” and place it on the top rack, lining the baking sheet with parchment paper.
  4. Spray cooking spray and place salmon fillets (if with skin, skin side down).
  5. Coat with the remainder of the marinade.
  6. Broil for 12 minutes, moving the baking sheet to make it cooks properly and serve.

Spinach and Strawberry Salad

Ingredients:

  • 1 avocado chopped
  • 1 cup of strawberries sliced
  • 1/2 teaspoon of ground black pepper
  • 2 tablespoons of basil chopped
  • 2 tablespoons of shallotfinely chopped
  • 3 tablespoons of balsamic vinegar
  • 3/4 teaspoon of salt
  • 4 cups of baby spinachcoarsely chopped
  • 6 tablespoons of olive oil, extra virgin
  • 8 oz. of whole-wheat fusilli

Directions:

  1. Place a large pot on the stove, filling it with water as directed by the package, and put pasta into it.
  2. Drain the water and rinse the pasta with cold water.
  3. In a bowl, add shallot, basil, vinegar, oil, salt, and black pepper and whisk to combine.
  4. Add the spinach, pasta, avocado, and strawberries and toss to coat and serve.

You learn more about different types of foods good for skin and hair by visiting Health and Fitness Promoter.