The condition of your hair and skin are some of the first things that people notice when they meet you. Besides affecting a first impression, your skin and hair's condition can signify potential nutritional imbalances. Certain foods are high in specific types of vitamins that can help promote good hair and skin development for both your personal health and appearance.
Flavonoids
Flavonoids, specifically apigenin, which is present in many types of vegetables and fruits, may help protect the skin against the sun's damage and limit your risks of contracting skin cancer, according to the University of Maryland Medical Center. The center lists some common vegetables and fruits as high sources of apigenin, including tomatoes, grapes, broccoli and apples.
Biotin
Biotin, a water-soluble B vitamin, helps ensure hair and fingernail health, reports the Linus Pauling Institute at Oregon State University. Deficiencies can lead to hair loss or brittle fingernails. The nutrient is especially high in yeast, such as brewer's yeast, and egg yolks, but can also be found in whole-wheat bread and cheddar cheese.
Vitamin A
Vitamin A acts as an antioxidant and may help defend the skin from sun damage that may exhibit itself as skin discoloration and wrinkles, according to the Berkley Business College's Health Services. Vitamin A is naturally high in Swiss chard, carrots, sweet potatoes, spinach, kale and pumpkin. Because vitamin A is fat-soluble and therefore builds up in your body if you don't use it right away, the college recommends getting your vitamin A from food sources instead of supplements to reduce the risk of overdosing.
Omega-6 Fatty Acids
Omega-6 fatty acids encourage the growth and health of both your hair and skin, reports the University of Maryland Medical Center. It's often prescribed for the treatment of skin disorders like eczema. The fatty acids naturally occur in meat.
Riboflavin
Riboflavin helps your body metabolize food into energy. The Massachusetts Institute of Technology says it promotes the health of your hair, skin and fingernails. It can be found in dietary sources like nuts, eggs, beef, spinach, sunflower seeds and whole-wheat bread.
Whole Foods
A diet that focuses on whole foods like multigrain products, fresh fruits and vegetables and beans helps prevent signs of premature aging in your skin, according to Berkley Business College's Health Services. The opposite is true of diets high in red meat, dairy products and potatoes. This is likely because a whole foods diet provides a richer and wider range of antioxidants and various natural sources of trace vitamins and minerals.
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