Best Foods for Healthy Hair

Eat right and go for routine exercise is the key principle for healthy life if your body health all organs including hair will get what they need. We’ve all learned that a well-balanced diet is critical for optimal performance and health. The best foods for healthy and strong hair contains the mixture of protein, vitamins, iron, minerals and complex carbohydrates.
Proteins is essential for building blocks of your hair. Low-quality protein can lead to loss a hair color, weak, and brittle hair. Good sources of proteins : beef, eggs, Chicken, turkey, beans, low-fat dairy and nuts. Then complex carbohydrates to help assemble the proteins for hair growth.
As quoted from menshealth, low iron levels can lead to baldness, according to a Cleveland Clinic review. Researchers looked at 11 studies on the relationship between hair loss and iron intake, and studies concluded that treating iron deficiency may help regrow hair. Vitamin C can help absorption of iron in the digestive tract. you may add this source of iron to your foods : dried beans, dried fruit, whole grains, lean red meat, turkey, and egg yolks.
If you are experiencing hair loss. You may need to increase the intake of zinc in your daily diet.  Studies show this mineral is associated with androgen levels, a hormone associated with hair loss. This powerful antioxidant also protect your hair from free radicals. you can get zinc from  beans, beef, lamb oysters, and nuts
Lack of enough biotin can cause brittle hair, but deficiency is rare . This vitamin will help you have strong nails and thick hair. To promotes a healthy scalp along with good vision we can add more vitamin A from foods or vitamins supplement .
support scalp health by consuming more Essential omega-3 fatty acids are needed. A deficiency can result in a thus hair and dry scalp, giving it a dull look. Salmon, flax seeds, walnuts, sardines, herring, mackerel are good source of omega-3 fatty acid.

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Vitamins Are Good For The Skin

 

Health and beauty experts say that vitamins and minerals play an important role in maintaining healthy skin, no matter from any source.

What appears on your skin is a manifestation of what is going on in your body, healthy body will produce a healthy skin as well.
Vitamin what is required so that the skin looks healthy and fresh? Vitamin C, E, A, K, and B complex all help improve skin health, whether it comes from food, beverages or supplements.
Vitamin C and E. have an important influence to avoid the ill effects of sun exposure.
People who take vitamins C and E in the long term reduce their sunburns from exposure to UVB radiation. Furthermore, the researchers saw a reduction factor associated with DNA damage in skin cells, so they concluded that antioxidant vitamins help protect against DNA damage.
Vitamin A. If the level of vitamin A that you eat less than they should, even slightly below normal, you’re likely to see some of the symptoms associated with the skin, including dry and scaly skin. That’s because vitamin A is needed for repair and maintenance of skin tissue. Without it, you’ll see the difference.
Vitamin B Complex. The most important B vitamin is biotin, a nutrient that forms the basis of skin, nails, and hair cells. Without adequate amounts, you may end up with dermatitis (an itchy, scaly skin reaction) or sometimes even hair loss.

Most people get enough biotin without even trying. This is found in many foods including bananas, eggs, oatmeal, and rice, plus your body also produces its own biotin.
Vitamin K. other than to assist the process of blood clotting, topical vitamin K works well to reduce circles under the eyes, and bruises. In research published in the Journal of the American Academy of Dermatology in 2002, doctors from the University of Miami School of Medicine found that skin treatments with vitamin K cream after laser surgery significantly reduced bruising. When combined with vitamin A in the cream, vitamin K can be more effective for those dark circles.

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