It’s cliché to say that beauty comes from within, but when it comes to the role nutrition plays in beauty, it’s accurate.
Vibrant health is inherently beautiful. Science is just now explaining why this is so. Research has revealed that there are indeed “beauty foods” – that is, foods for healthy skin and healthy hair.
And sometimes they’re one in the same!
You can actually eat foods to moisturize skin and hair and consume an abundance of glowing skin foods to achieve the beauty results you’ve been chasing with expensive creams and potions.
Here are seven nutritious foods shown to enhance your beauty from within.
7 Healthy Beauty Foods to Support Vibrant Hair, Skin & Energy
Our bodies are made largely of water. Proper hydration is needed for optimal brain function and healthy function of all our organs, including the skin.
Staying well hydrated helps keep skin soft, supple, and healthy. Research shows that this is particularly true for those who tend to get less than ideal amounts of water each day.
The scalp is skin, too. A healthy, hydrated scalp supports the growth of full, shiny looking hair.
- Fatty Fish
Fatty fish, such as salmon, sardines, herring, and mackerel, are a potent beauty food. They’re loaded with omega-3 essential fatty acids, an important healthy fat that must come from the diet. Omega-3 deficiency is associated with both dry skin and brittle hair.
Omega-3s help to create healthy, strong, and optimally functioning cell membranes, which are the building blocks of healthy skin. They help to keep skin moisturized, reduce redness and blemishes, and prevent collagen breakdown. These healthy essential fats also can help your skin be less sensitive to UV rays from sunlight.
Fatty fish provide your body with vitamin E, which protects both the skin and scalp from oxidative stress, and zinc, a key nutrient in the production of new skin cells. Zinc deficiency is associated with dermal conditions and delayed wound healing.
Additionally, fatty fish are a good source of protein, selenium, vitamin D3, and the B vitamins, nutrients that may help promote strong and healthy hair.
The probiotic bacteria found in yogurt and other fermented foods promote intestinal health by supplying your gut with additional beneficial bacteria.
Growing evidence shows that supporting a healthy microbiome can help to resolve a number of skin health issues, especially dry skin and scalp, although more research is needed to be conclusive.
Specific probiotics appear to boost the skin’s production of ceramides, which are lipids (fats) that hold moisture in the skin. This action helps to keep blemish-causing bacteria levels in check.
Those who suffer from skin conditions tend to have low levels of these lipids. Probiotics can be particularly helpful in these cases.
Probiotics help with protein break down, which allows for vital proteins to reach the scalp effectively and build healthy hair. Certain probiotic strains can help to increase antioxidant activity, which is a necessary component of healthy hair growth.
Avocados are a well-known source of healthy fats to feed the brain and body – and that goes for beauty, too.
One study involving hundreds of women found a correlation with the healthy fats specific to avocados and more supple, springy skin.
Other preliminary research indicates avocado’s potential protection from sun damage, which can cause aging and other signs of aging, like brittle hair. Avocado’s vitamin E content can help protect skin and hair from oxidative damage, and may even promote hair growth.
- Nuts and Seeds
Nuts and seeds are treasure troves of nutrients shown to promote healthy skin and hair.
Walnuts are among the richest nut sources of omega-3 fatty acids, which have moisturizing effects on the skin and have been linked to hair growth.
Most nuts are great sources of zinc, vitamin E, selenium, and protein – all of which are nutrients your skin and hair need to stay healthy.
Seeds are equally powerfully when it comes to beauty effects.
Sunflower seeds are a great source of vitamin E, selenium, zinc, and protein. Additionally, sunflower seeds provide a wide array of hair-healthy B vitamins.
Eggs are a rich source of both protein and biotin, two nutrients that may promote hair growth.
A lack of protein in the diet has been associated with hair loss. Hair follicles are made mostly of protein, so it’s important to get adequate protein in your diet.
Biotin is needed for the synthesis of a hair protein called keratin.
Eggs are also rich in beauty nutrients such as zinc and selenium. Egg whites are high in both lysine and proline (amino acids), as well as collagen. Adding egg whites to your diet could help support your body’s natural production of collagen to keep wrinkles at bay.
- Bell Peppers
Bell peppers are a very rich source of beta carotene, which your body converts into vitamin A, an important antioxidant for your skin. Vitamin A may also help stimulate hair growth while activating sebum production, which helps keep hair healthy.
Bell peppers are also high in vitamin C, which helps to promote collagen production. Healthy collagen may reduce the appearance of fine lines and wrinkles, as well as help strengthen your hair strands. A strong antioxidant, vitamin C helps to protect both skin and hair against oxidative stress.
There are many more beauty foods to explore. Eating these nutritious, whole foods (and drinking plenty of water) can help support healthy skin, hair, and overall beauty!
At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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