If you want healthy skin and hair, your best bet is to eat a diet that includes plenty of fruits, vegetables, lean proteins and whole grains. Diets high in fat and low in nutritional value leave you prone to conditions that affect hair and skin, such as acne, hair loss and dryness. Speak to your doctor if you have concerns that your diet is harming your hair and skin.
Omega-3 Fatty Acids
Foods high in omega-3 fatty acids can keep the skin healthy. This nutrient helps treat skin dryness and reduces inflammation which can help prevent acne breakouts. Foods to add to your diet include salmon, herring, mackerel, anchovies and trout. Fish is typically high in the B vitamins which can also keep the hair healthy.
Biotin
When you eat a diet rich in the nutrient biotin, you can help promote healthy locks and potentially prevent problems, such as gray hair and hair loss. Biotin is available in supplement form and is also found naturally in foods. Biotin rich foods include Swiss chard, carrots, eggs, nuts, milk, yogurt and cauliflower.
Protein
Since the hair is mostly made up of protein, foods high in this nutrient can help keep the hair strong and healthy looking. If your diet is low in protein, your hair is likely to look dull and thin and feel dry. Choose healthy sources of protein, such as fish, egg whites, beans, milk and soy. Boost your intake of protein and iron with nuts. Nuts also contain vitamin E, a vitamin responsible for reducing skin breakouts.
Vitamin A
If you don't have enough vitamin A in your diet, you may find your hair feeling dull and lifeless. Foods with high amounts of vitamin A are peppers, green leafy vegetables, squash, sweet potatoes and carrots. Avoid consuming excessive amounts of vitamin A since this may actually end up compromising hair health.
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