Doctors recommend eating a balanced diet to keep skin and hair healthy, but some super foods can do the job more effectively than others. Feed yourself from high-quality sources of the right nutrients. Vitamins A and C and zinc benefit both hair and skin. So do omega-3 fatty acids, which fuel the sebaceous glands of the skin and scalp.
Great skin depends on healthy mucous membranes, tissue regeneration and collagen synthesis. Skin needs plentiful vitamin E and dietary fiber. Healthful foods for hair and scalp should supply protein and B vitamins.
Milk
Keep your weight down and your skin and hair looking good by drinking low-calorie, nonfat milk every day. Milk is fortified with vitamin A. It contains protein to support healthy hair structure, and some vitamin C and zinc, which boost immunity and aid connective tissue growth.
Bran Cereal
More protein for strong hair growth, rich dietary fiber, A, B and C vitamins, zinc and other beneficial minerals make bran cereal a healthful food for hair and skin. You can visit this super food often in a balanced diet, along with other whole-grain products that promote great skin, digestion and cardiovascular function.
Eggs
Breakfast provides more ways to affect your complexion and scalp health all at once. Eggs are wonderful protein and zinc sources; they also contain A and B vitamins.
Spinach
Another do-it-all food for healthy skin and hair is spinach. For great skin, spinach supplies: fiber, vitamins A, C and E, zinc and important antioxidants, which protect the skin's outer layer from environmental damage. For hair and scalp, spinach provides: vitamins A, B and C, zinc, protein and omega-3 fatty acids. Cooked spinach has greater nutrient concentrations than raw spinach.
Carrots
Carrots boast an extremely high vitamin A content and lots of fiber and antioxidant action. They benefit both skin and hair health with significant vitamins B and C as well.
Almonds
Almonds are versatile healthful foods that you can eat nearly every day, albeit in small quantities due to their calorie count. Almonds represent a plant source of omega-3 fatty acids. Enjoy vitamin E for great skin and protein for healthy hair in 1-oz. servings of almonds.
Cantaloupe
Cantaloupe packs vitamins A and C, plus fiber and B vitamins into very few calories. Here is another food to include in your daily diet as often as possible, since it adds no fat.
Salmon
Be good to your hair by eating salmon often. This excellent source of protein, B vitamins and omega-3 fatty acids is low in saturated fat. If you have a skin condition, the anti-inflammatory properties of salmon can help you manage it.
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