Eating for your overall health also benefits your skin and hair. Healthy skin looks vibrant and glows, while beautiful hair has an appearance of shine and softness, no matter your age. Live a healthy lifestyle -- avoid stress, abstain from tobacco use and protect your skin and hair when in the sun. Additionally, you can eat certain foods to benefit your skin and hair.
Foods with Vitamin A
Foods rich in vitamin A may help your skin and hair stay healthy. David Leffell, in his book "Total Skin: The Definitive Guide to Whole Skin Care for Life," explains that vitamin A not only can treat skin disorders such as psoriasis and acne but also helps your skin look better. Foods containing vitamin A include orange fruits and vegetables such as cantaloupes, apricots, yams or sweet potatoes, carrots and mangoes. Other sources of vitamin A include organ meat and spinach.
Biotin-Rich Foods
If you have an insufficient amount of biotin in your body, you may experience a facial and genital rash as well as hair loss, according to the Linus Pauling Institute at Oregon State University. Although not a common deficiency, eating enough biotin-rich foods may help your hair and skin health. Adult men and women need about 30 mcg per day to reach the adequate intake level set by the Food and Nutrition Board. Eggs, yeast breads, cheddar cheese and salmon are good sources of biotin. Cooked liver has between 27 and 35 mcg of biotin per 3 oz. serving and pork has between 2 and 4 mcg.
Foods With Omega-6 Fatty Acids
Two polyunsaturated fats, both omega-3 and omega-6 fatty acids, are ones you must ingest, as your body does not produce either. Omega-6 fatty acids are critical to your brain activity and work to help your skin and hair stay healthy. When you eat pumpkin seeds or nuts, you are consuming omega-6 fatty acids. Whole-grains, chicken, vegetable oils and avocados are other good sources of omega-6. Ask your doctor before taking an omega-6 supplement such as evening primrose oil.
Well-Balanced Diet
If you experience changes in your hair such as hair loss, or want glowing skin, the Mayo Clinic indicates that eating a balanced diet can help both. Protein and iron found in meats is important for hair growth, while foods high in antioxidants promote healthy skin. Low-fat poultry, beans and fish are sources of protein and antioxidants, while berries, leafy greens such as spinach or kale and red tomatoes give you vitamins and antioxidants. Drink plenty of water in addition to eating a well-balanced diet to keep your skin well hydrated.
References
- "Total Skin: The Definitive Guide to Whole Skin Care for Life"; David J. Leffell; 2000
- Ohio State University College of Education & Human Ecology: Human Nutrition - Faculty/Staff Profile: Helen Everts
- National Institutes of Health: Office of Dietary Supplements: Vitamin A and Carotenoids
- Oregon State University: Linus Pauling Institute: Biotin
- University of Maryland Medical Center: Omega-6 Fatty Acids
- Mayo Clinic: What Are the Best Foods for Healthy Skin? Lawrence E. Gibson
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