Nutrients for good skin and hair health

    26-Oct-2019
You really are what you eat. Diet plays an important role in keeping the skin and hair healthy.   The right food can  support your mood, boost your energy,  maintain a healthy weight and keep your skin ,hair  shiny, lustrous and strong.  The foods people eat have an impact on the growth, strength, and volume of  skin and  hair. it’s possible to influence your looks simply by choosing specific foods .   To help keep your skin,hair  looking, working, and feeling good, feed it well from the inside.     The outward condition of your skin, hair is sign of inside health. Hair growth , skin collagen production, hormone balance and more are all tied to what you choose to eat. 
Whatever you consume will reflect on your skin & hair  . Diet has a huge impact on health:The secret to gorgeous hair and glowing skin actually are in our own kitchens.
A healthy, balanced diet, that supplies the body with the essential nutrients, promotes both good health and beauty. Smooth skin, lustrous hair, bright eyes, slim figure and vitality owe much more to our diets than we know.
Let us take the skin. It requires an adequate amount of nutrients to maintain its normal functions, including that of cell renewal. Good blood circulation is also essential. A deficiency of vitamins and minerals can lead to problems and even premature skin ageing. Vitamin C, for instance, strengthens the immune system and delays early aging. It also helps to maintain healthy collagen, the supportive tissue of the skin. Vitamin B is important for the formation of healthy new skin cells. Similarly, Vitamin A and E play significant roles in maintaining the softness and smoothness of the skin texture.
The improper elimination of wastes can lead to clogged pores and acne. If you have an oily skin that is prone to blackheads, spots and pimples, ensure that your diet contains enough fibre. Cut down your intake of sugar, starch and fried foods and increase your intake of raw foods, like fresh fruits, raw salads and sprouts. Stick to wholegrains and drink enough water and fresh fruit juices. Take the juice of one lemon first thing in the morning to cleanse the system.
The same goes for the hair. Nutritional deficiency is one of the most common causes of hair loss. The daily diet is as important for the hair as it is for every part of the body.  Apart from proteins, the daily diet must supply the body with adequate amounts of vitamins, minerals, trace elements and bioflavinoids. It should also provide enough enzymes for the proper breakdown and utilization of proteins.
The minerals that are essential for healthy hair are iron, zinc, magnesium, sulphur, potassium and iodine. Zinc, for example, contributes significantly to the formation of enzymes in the body. The minerals also need to be properly balanced, for the efficient functioning of the various nutrients. A deficiency of iron is the cause of dull, brittle hair and can even lead to hair loss. If you have such hair problems, you should take medical advice to rule out an anemic condition. Sulphur and iodine play important protective roles. Sulphur is necessary for the proper functioning and utilization of the B-Vitamins and thus, contributes to the strength and lustre of the hair. Iodine is necessary for the healthy functioning of the thyroid gland and a deficiency can lead to many hair problems.
Biotin, one of the B-Vitamins and essential fatty acids are also important for the hair. The essential fatty acids help to promote hair growth and are available in fish, flaxseed, flaxseed oil, walnuts and soyabean. Biotin is present in eggs, wholegrains and liver. The B-Complex Vitamins are extremely important for the hair. It has been seen that vitamins not only maintain the health and shine of the hair, but also protect it from age-related changes. Adequate quantities of the B-Vitamins can help to prevent and control common complaints like dandruff. However, one should consult a doctor before making changes in the diet, especially if there is any medical condition or disease.
Therefore, for your daily diet must consist of fresh fruits and vegetables, eaten raw and with the skin as far wherever possible, as this ensures a proper supply of vitamins, minerals and enzymes. Leafy green vegetables are important. Protein can be obtained from lean meats, fish, egg, paneer, yogurt, dals, peas, beans and nuts. Sprouted grains are of great benefit to the hair. Moong and kala chana can be easily sprouted at home. Have a fresh, raw salad daily, consisting of fruits, vegetables and sprouts. Lettuce, tomatoes, carrots, cucumber, radish, cabbage, apples, oranges, grapes, pineapple, grapefruit and so on can easily be added to salads. Add nuts and seeds. Lemon juice, mint and green coriander can be added as a low calorie dressing. Yogurt is a wonder food as far as the hair is concerned. Fresh fruit and vegetable juices can also be taken. Indeed, good nutrition will not only make you look good, but feel good too.
The author is international fame beauty expert and herbal queen of India