Vitamins and minerals found in certain foods are necessary for healthy skin, bones and hair. Good nutrition found in foods that contain vitamins B and A can keep a lustrous shine on the hair and glowing complexion to the skin. The person needs to regularly eat the foods the body needs to provide the vitamins and minerals to promote the growth and re-growth of the skin and hair. Remembering to drink water in sufficient amounts also will help to promote good nutrition, MayoClinic.com indicates.
Green, Leafy Vegetables
Green, leafy vegetables such as spinach, artichokes, cabbage and lettuce contain the vitamins and minerals needed by the hair for its continuing re-growths of hair follicles on the scalp, American Academy of Dermatology indicates. Hair has a natural cycle in which it grows and re-grows from the small hair follicles of the roots. Hair is lost through illness and through brushing, among other things. Re-growth starts immediately if the person follows a proper diet and nutritional intake that offer the vitamins the hair needs. These vitamins include B complex, B6, C and E.
Fish and Nuts
The person can help herself get healthy skin and hair with the ingestion of the oils available in fish. Fish oil found in salmon especially is necessary for the healthy nutrition that promotes hair growth, MayoClinic.com indicates. It helps to disperse the needed proteins the body needs to cause hair growth to occur. Protein in nuts contains the necessary minerals to keep the hair follicles strong in the scalp.
Low-Fat Dairy and Eggs
Low-fat dairy products such as milk and cheese contain vitamin D, which is a need by the body for strong bones and teeth. It also promotes healthy skin and hair as well. A small amount of sun will help the absorption of the vitamins needed by the body. Sunscreen should always be worn outside for extended periods in the sun. Eggs and cheese are good sources of calcium, a required mineral for healthy bones and teeth. This addition to nutrition also applies to the hair, nails and skin.
Fruit and Vegetables
Fresh fruits and vegetables also contain vitamins and minerals that help the body to grow. These food sources are the mainstay for the very nutrition of the body, MayoClinic.com indicates. They include natural foods such as peas, blueberries and beans, which are easy to digest and have very little fat. Foods lower in fat promote better function of the human body. The body has to work less to break down fats and can use more time promoting the good health of the body, including the skin and hair.
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