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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:
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.
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.
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
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.
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:
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.
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.
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.
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.
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.
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.
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
Here are two delicious beauty food recipes for you to cook at home:
Lime, Ginger, and Honey Salmon
6 oz. of salmon fillets (either skin on or off)
- 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
- Add all the ingredients of the marinade in a bowl and whisk to combine.
- Spread the marinade on the baking dish, place salmon fillets, and let it sit for 10 minutes.
- Turn on the broiler on “High” and place it on the top rack, lining the baking sheet with parchment paper.
- Spray cooking spray and place salmon fillets (if with skin, skin side down).
- Coat with the remainder of the marinade.
- Broil for 12 minutes, moving the baking sheet to make it cooks properly and serve.
Spinach and Strawberry Salad
- 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
- Place a large pot on the stove, filling it with water as directed by the package, and put pasta into it.
- Drain the water and rinse the pasta with cold water.
- In a bowl, add shallot, basil, vinegar, oil, salt, and black pepper and whisk to combine.
- 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.