Food for healthy hair and skin

food for healthy hair and skin

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It’s winters already and this season brings along a lot of issues like dry, lifeless hair or dull and dry skin. These are just a few issues to be mentioned.So, we have listed down few food for healthy hair and glowing skin

Our skin and hair need a lot of nourishment during winters as they tend to get dry, dull and seem lifeless. A proper hair and skin regime are to be followed, but along with that, we need to nourish from within by including nutritious foods in our diet. Foods that are rich in Vitamin E, Vitamin C, Biotin, etc are essential for well-nourished skin and hair health.

Just include these foods in daily diet to get lustrous hair and healthy skin as these foods are abundant in all the nutrients:


Nuts are abundant in vitamin E and healthy fats. Vitamin E is very essential for good quality of hair and for hair growth. One ounce/handful of nuts can provide 36% of your daily vitamin E needs. Add nuts to your daily diet to boost your hair growth. It is very beneficial for people suffering from hair thinning. Add omega3 supplements to your daily diet.


Fishes like salmon, cod liver and other fatty fishes have omega 3 which is vital for hair growth. Including omega 3 in your daily diet helps reduce hair loss and helps in hair growth.


Green leafy vegetables like Spinach are abundant in iron, Vitamin A, Vitamin C, folate. These all promote hair growth. Try adding a few lemon drops to spinach dishes as vitamin c helps the absorption of iron in the body. Try having 1 glass (200-250ml) spinach juice on a daily basis.


Eggs are high in protein and biotin. These 2 are very essential for hair growth. Our hair is majorly made of protein. Lack of protein causes hair to get brittle and causes hair loss. Add eggs to your diet helps promote hair growth and makes hair stronger.


Avocados are vitamin E and good fats dense. Avocados are great for boosting hair growth and add luster to hair. Avocados help make hair strong and prevent hair loss and thinning.

Super seeds:

A mixture of seeds like watermelon, basil, chia, flax, pumpkin and sunflower seeds are a great source of omega3, good fats, vitamin E and anti-oxidants. Having seeds on a daily basis helps promote hair growth, adds shine to hair, makes hair healthy, helps get rid of brittle hair and improves overall hair health.


Biotin is the heart of hair growth. It is a protein oh which our hair is made.

Protein powder:

Protein is the main building block and essential macro-nutrient. Protein helps improve hair growth and hair quality. Try adding protein shakes to your diet as most of the vegetarian diets lack protein content in them. Choose the best quality and authentic protein powder. Try spn’s any protein as they manufacture the best quality proteins and have the right blend of amino.

Additional tips for hair growth:

Try doing exercises that increase blood flow to the scalp as oxygen plays a vital role in hair growth.

Massage your scalp for at least 2-5 minutes daily.

Practice yoga

Skin Buddies!


Spinach is rich in Vitamin C, iron, potassium, vitamin A, folate. These all are very important and beneficial for skin health. Including spinach in the everyday diet helps the skin get supple and helps detox the body which cleanses from inside and gives spotless and clear glowing skin.


Walnuts are rich in omega3 and omega6 fatty acids. These are the acids that are not produced by our bodies. So having walnuts on a regular basis supplies our bodies with the omega3 and omega6 fatty acids. Omega3 and Omega6 fatty acids help in keeping the skin healthy, supple and free from bacteria. Walnuts have anti-bacterial properties. Walnuts contain protein, vitamin E, vitamin C which are again great for skin health.


Salmon or other fatty fishes are loaded with protein and omega3 fatty acids which is very important to maintain the health of the skin. It consists of Vitamin E that helps protect skin from sun damage and keeps it away from radicals. The protein in fatty fishes is the high-quality protein which is great from skin health and elasticity and strengthens skin. Include fatty fishes in your diet or take supplements made of fatty fishes or the ones that contain omega3.

Vitamin C:

Vitamin C is the most essential anti-oxidant for the formation of collagen which is a type of protein. Vitamin C intake ensures collagen formation in the body and collagen is vital for the revitalization of skin and makes it supple and spotless. It helps to get rid of the discoloration of the skin and adds glow to the skin.

Vitamin C rich foods are tomatoes, lemons, kiwi, spinach, broccoli, kale, celery, bell peppers, green leafy vegetables and many more. Include these in your daily diet.


Avocados are rich in vitamin E and good fats. Vitamin E is an antioxidant that is vital for skin health. Avocados make skin supple and keeps it moisturized. Vitamin E content in it protects skin from harmful UV rays of sun. Include avocados in your daily diet in the form of salad, add it to sandwiches, avocado smoothies, juice or simply just snack on the raw form of it.


Tomatoes are a rich source of Vitamin C and lycopene. Tomatoes help cellular regeneration of skin and help get brighter, firm and supple skin. Tomatoes consists of salicylic acid which is important for combating acne. Tomatoes help in skin renewal. Tomatoes are great to reduce the size of large visible pores. As tomatoes are rich in Vitamin C it helps collagen production in the body. Collagen is a protein that is very important for the health of skin and hair.

Sweet potatoes:

Sweet potatoes are loaded with beta-carotene. An anti-oxidant that is found in carrots, oranges, spinach, etc. Beta-carotene is important for skin health, protecting skin against damages caused by the sun, helps regenerate cells, protect skin from wrinkles and helps combat sunburns. Having foods rich in beta-carotene in a slightly high amount gives skin an orange tint which makes skin appear more healthy and flawless. Have sweet potatoes in baked form or boiled as you like it. Do not have fried sweet potatoes as they may lead to weight gain.


Almonds are rich in Vitamin E, protein, fiber and good fats. Vitamin E is the most important antioxidant for repair and maintenance of skin. Consuming almonds on everyday basis helps improve skin texture, elasticity and makes it healthy.

Dark chocolate:

Dark chocolates are loaded with anti-oxidants and cocoa is great for skin. Cocoa is loaded with vitamins, minerals, and anti-oxidants. Cocoa helps get rid of skin inflammation, provides hydration to the skin and makes it supple and healthy. Chocolates that contain 70% and more cocoa are advisable to eat that too with no/minimum sugar content. Choose the chocolates wisely as many are loaded with milk solids and cocoa butter and refines sugars.

Green tea:

Green tea is loaded with antioxidants and flavonoids. It flushes outs the toxins from the body and gives you glowing skin. It has anti-aging properties and protect the skin against sun damage.

Make green tea a part of your daily routine and see the noticeable changes.


Water is most essential for skin. Keeping your body hydrated helps make skin supple and healthy. Water provides nutrients to cells. The more hydrated your skin is the less wrinkles will appear. Have plenty of water every day. Water helps combat acne, improves complexion, brightens skin, skin glow, reduces itchiness and many benefits.

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