It's no secret that what you put into your body is reflected by how you look on the outside. But that's not limited to how much you weigh or the tone of your muscles. Your skin and hair also show how nutritious your diet is, or isn't. Adding some key ingredients to your diet each day can help give you glowing skin and shiny hair in a few weeks. Consult your doctor before beginning any new diet regimen.
Balanced Diet
The best way to maintain healthy skin and hair is to stick to a balanced diet containing whole grains, lots of fruits and vegetables, low-fat dairy products and lean meats, poultry or fish, the Science Daily website reports. These foods contain vitamins and minerals that have health benefits for every part of your body. Water not only hydrates your body, but keeps your hair silky and shiny and your skin moisturized. Drink eight to 10 glasses a day for maximum hydration.
Protein
Protein fortifies the hair and promotes growth, the Whole Living website notes. Good sources include beans, dairy products, eggs, fish, meat and poultry.
Iron
Iron oxygenates blood, which boosts circulation in the scalp, Whole Living explains. Try asparagus, dried fruit, egg yolks, legumes, red meat, dark leafy greens and whole grains to increase your iron intake.
Omega-3 Fatty Acids
Omega-3s, also called essential fatty acids, add moisture to your skin and hair, preventing them from becoming dry, according Whole Living. Good sources of omega-3s are flax seeds, tuna, sardines, soybeans, walnuts, and wild salmon.
Silica
Silica strengthens the hair cuticle, preventing breakage and split ends, Whole Living reports. Cabbage, celery and steel-cut oats are all good sources of silica.
Antioxidants
According to Whole Living, antioxidants protect hair and skin from environmental damage, strengthen skin tissue, and help skin repair itself. Good sources of antioxidants include tomatoes, blueberries, watermelon, oranges, broccoli, leafy greens and baked potatoes.
Vitamins
Many common vitamins can boost skin and hair health, so be sure to add a multi-vitamin to your daily regimen. Whole Living recommends vitamins A, C and E to fight free-radical damage to your hair. "Ladies Home Journal" suggests vitamins B and B12, folic acid and zinc for hair growth. According to Science Daily, vitamins C and E can protect the skin from sun damage and help reduce damage in skin cells caused by free radicals. Biotin, a B vitamin, forms the basis of skin and hair cells, so increasing it can boost the appearance of both. Vitamin A maintains and repairs skin tissue.
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