What to eat to have healthy hair and skin

What do we eat for healthy skin and hair?

Eating plays an essential role in the health of the skin and hair. We often feel that the skin is dry and the hair have lost the shine, all these symptoms appear due to an inappropriate diet that does not contain essential vitamins. Nutritionists recommend adding the products necessary to be consumed daily. Below we made a list of food recommended by nutritionists.

What a meat we can eat

Fat fish-I contains a large amount of healthy omega-3 acids, necessary for the normal functioning of the body. Omega-3 acids contribute positively to the hair condition. In order for the hair to be healthy and bright, it is necessary to add foods rich in omega-3 acids, such as salmon and trout and even fish oil.

Red meat– Many of us don’t even understand how important it is for the body. Due to proteins, zinc and iron, red meat has the role of skin regeneration and produces keratin, a protein from which nails are formed.

Which vegetables and fruit can consume

Sea cabbage– It is a food that is found in many shops and is very cheap. What you did not know is that marine algae contain a lot of iron, iodine, copper, zinc, omega-3 acids. All these macronutrients are essential for general health, as well as for that of skin, hair and nails.

Vegetables with green leaf- An extremely healthy food in this category are spinach. It is an excellent source of vitamin A, vitamin C, vitamin E, which are essential to maintain healthy and young skin. Both spinach and other green leafy vegetables can be used practically in any favorite dish, starting with morning smoothies and ending with pasta and spinach. For the best results, cook spinach with foods rich in vitamin C, such as lemon juice.

Tomatoes– These vegetables contain a significant amount of vitamin A, antioxidant flavonoids and lutein. Therefore, these compounds rich in pigments or have proven to be important to maintain vision, the health of the mucous membranes and the skin.

Fruit They are full of vitamins and minerals that help slow down the aging process and make the skin healthier. In addition, the berries are rich in vitamin C, which is essential for skin health. Try to add a glass of raspberries, blueberries or more for breakfast every day or start preparing smoothies with fruitful fruit and berries, light and healthy!

Which seeds are recommended

Almonds-If they contain fatty acids such as Omega-3, Omega-6, Vitamin 5, Biotin. Everyone is extremely important to strengthen the hair follicles and offers the hardness he needs.

Sunflower seeds They are rich in vitamin E, zinc and fatty acids such as Omega-6 who take care of the skin and nails. In addition, due to good fats, sunflower seeds have an anti -inflammatory effect and improve dandruff.

Flax seeds They are rich in omega-3 fatty acids and vitamin E, which maintain the elasticity of the skin, make the brightness of the hair and give a healthy appearance to the nails.

Which dairy products -casear we can consume

Foods rich in probiotics, such as yogurt, chef, fermented milk. All these improve digestion, which in turn contribute to many functions of the body, including the condition of the skin. Try to prepare smoothies on chefir or smoothies on yogurt with fruit and berries, it is not only delicious, but also very healthy!

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