When it comes to healthy hair and skin, how much time, money, etc., do you spend applying beauty products from the outside? Well, if you really want to look your best, don't neglect what you put inside your body. Nutrition plays a vital part in determining not only how you feel, but how you look. A little bit of attention to your diet may reward you with healthier, more beautiful skin and hair.
Good Fats
While the proliferation of lowfat and fat-free food products has made "fat" seem like a bad word, the fact is, a certain amount of fat is necessary for a well-balanced diet. In fact, according to no less an authority than the American Dietetic Association, fats play a vital role when it comes to maintaining healthy hair and skin. The trick lies in knowing just which fats are good ones--monounsaturated fats such as vegetable oils, peanut butter, avocados and many different types of seeds and nuts are usually a good bet. Polyunsaturated fats are also excellent for general skin and scalp health, particularly the omega-3 acids derived from fish oils, flax seeds, walnuts and soybeans.
Antioxidants
Antioxidant foods have been touted as age-defying, and indeed, they will promote a healthier, more youthful appearance, particularly of your skin and hair. The petrochemicals contained in such foods as raspberries, blackberries, blueberries, cranberries and the newest "superfood," acai berries, all protect cells against the type of damage that can show up as signs of premature aging--i.e., wrinkles, gray hair, etc.
Selenium
Selenium is a mineral with the power to protect skin against sun damage, as well as to preserve skin elasticity, which safeguards against wrinkles. Selenium can be found in a variety of foods, including whole grains, tuna, turkey, Brazil nuts and crab. Although selenium is available in supplement form as well, nutritionist Joy Bauer cautions against taking these supplements, instead recommending that you get your selenium from food sources.
Beta-Carotene
Beta-carotene, which can be found in dark, leafy vegetables such as spinach and kale, and in other vegetables including carrots and broccoli, will help your scalp to produce the sebum it needs to stay soft and shiny. It also helps to keep your skin healthy, clearing up acne and allowing skin to self-repair.
Water
Water may not be a food per se, but it is perhaps the most important ingredient to bodily health, particularly to the health of your skin and hair. If you do not drink sufficient water every day, both your skin and hair will become dry, dull and lifeless. While any type of liquid will keep you hydrated, you'll see the best results when it comes to skin and scalp health from drinking just plain water--the harder, the better. Oddly enough, all those minerals in your water that make it hard to shower or wash your clothes are actually beneficial to your health. A 2003 Finnish research study showed a direct correlation between water hardness and cardiovascular health--and if it's good for your heart, your skin and hair are sure to benefit, too. When it comes to drinking, that is--you may still wish to use the water filter on your shower, but leave it off the tap for your drinking water.
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