Ultimate Diet Tips For Beautiful Hair And Skin

The appearance of your skin and hair shows your body condition. A beautiful skin or hair starts actually from taking a right meal. Whether your hair is pin straight, wavy or curly, whether your skin is ebony or golden, ageing or radiant you can make them look healthy and beautiful, because your allure comes from your inside. You can set your own beauty standards by making simple changes to your diet.

Manage to take sufficient quantities of beauty food to acquire all the beauty you ever wanted. This beauty food contains nutrients such as carbohydrates and essential fats, micro-nutrients such as vitamins, minerals, antioxidants and phytochemicals, fiber rich, fresh and organic unprocessed foods.

When we eat poorly, it shows through rough and damaged hair and skin. Luckily, it’s easy to change diet and the results are rapid and radiant. When your skin or hair is really nourished, you will use little maintenance products, your skin will be supple and your hair looks glossy. Know the ultimate diet tips for beautiful hair and skin for a healthy and beautiful you.

Super Beauty Foods You Should Never Forget:-

1. Protein: 

Protein is the main structural component and plays a prominent role in building the cell structure of skin, nails, hair, muscles or bones. Our body needs a constant supply of proteins for the growth and repair of cells. Our body does not store proteins. So, you need to take sufficient quantity of protein foods everyday to keep the skin and hair cells healthy.

Some healthy sources of protein:-

Chicken Breast, 3oz ……………………………………………….26 gm

Lean Beef, 3oz…………………………………………………………23 gm

Tuna, 3oz …………………………………………………………………20 gm

Salmon, 3oz……………………………………………………………..19 gm

Shrimp, 3oz ……………………………………………………………..18 gm

Crab, 3oz…………………………………………………………………..18 gm

Plain Yogurt(non-fat), 1 cup……………………………………..10 gm

Lentils, 1/2 cup………………………………………………………….9 gm

Milk(non-fat), 8 oz……………………………………………………..9 gm

Pumpkin seeds, 1 oz………………………………………………….7 gm

Egg, 1…………………………………………………………………………6 gm

Oatmeal, 1 cup…………………………………………………………..6 gm

Almonds, 1 oz ……………………………………………………………6 gm

2. Carbohydrates:

Carbohydrates supplies beauty nutrients for your body and healthy carbohydrates keeps the skin and hair healthy. It is important to know which carbohydrates are better and what quantity is required. Whole grains, fresh fruits and vegetables are the sources of healthy carbohydrates with natural sugars and fiber. Low fat milk and yogurt are good sources of healthy carbohydrates with beauty enhancing calcium and protein. Sweet potatoes, yogurt, low fat milk, fruits rich in vitamin-C are the top beauty foods with healthy carbohydrates.

Healthy Carbohydrates:-

Fruits: Apples, avocados, apricot, kiwifruit, oranges, grape fruit, bananas, berries.

Vegetables: Spinach, asparagus, broccoli, cabbage, cauliflower, sweet potatoes, tomatoes.

Whole grains: Brown rice, whole wheat, oatmeal, millet, corn

Nuts and seeds:  Almonds, sunflower seeds, flax seeds

3. Dietary Fiber:

Fiber increases food volume without increasing calorie content and provides satiety which reduces appetite. This helps in controlling unnecessary weight gain and obesity. Current recommendations from the United States National Academy of Sciences, Institute of Medicine, suggest that adults should consume 20–35 grams of dietary fiber per day.

Lentils, cooked 1 cup…………………………………………………16 g

Kidney beans, cooked 1 cup …………………………………….16 g

White beans, small, cooked 1 cup………………………….. 19 g

French beans, cooked 1 cup …………………………………….17 g

Mung beans, cooked 1 cup ………………………………………15 g

Raspberries, raw 1 cup ……………………………………………….8 g

Blueberries, raw 1 cup……………………………………………….. 4 g

Currants (red and white), raw 1 cup………………………… 5 g

Peas, split, cooked 1 cup ………………………………………….16 g

Peas, green, frozen 1 cup ………………………………………..14 g

Turnip greens, cooked 1 cup ……………………………………5 g

Mustard greens, cooked 1 cup………………………………… 5 g

Collard greens, cooked 1 cup………………………………….. 5 g

Spinach, cooked 1 cup……………………………………………… 4 g

Beet greens, cooked 1 cup………………………………………. 4 g

Amaranth, grain 1/4 cup ………………………………………….6 g

Barley, pearled, cooked 1 cup ………………………………..6 g

Spaghetti (whole wheat), cooked 1 cup ……………….6 g

Sunflower seeds 1/4 cup ………………………………………..3 g

Pumpkin seeds 1/2 cup …………………………………………..3 g

Sesame seeds 1/4 cup …………………………………………….4 g

Flaxseed 1 ounce …………………………………………………….8 g

Broccoli, cooked 1 cup …………………………………………..5 g

Brussels sprouts, cooked 1 cup …………………………….6 g

Red cabbage, cooked 1 cup …………………………………….4 g

4) Vitamin-C:

Vitamin-C plays an important role in the synthesis of collagen. Vitamin-C has great anti-oxidant properties which helps to quench the free radicals from the body. It helps in cell repair and in keeping the skin younger. Vitamin-C is a most effective nutrient to help grow and strengthen the hair.

Good sources of vitamin-C:

Guava, 1 medium sized………………………………………..188 mg

Kiwifruit, 2 medium sized……………………………………141 mg

Orange, 1 medium………………………………………………….78 mg

Red sweet pepper, 1 medium sized…………………….59 mg

Broccoli (cooked), 1/2 cup…………………………………….50 mg

Strawberries, sliced, 1/2 cup………………………………..49 mg

Cantaloupe, 1/4 medium………………………………………48 mg

Papaya, sliced, 1/2 cup………………………………………….47 mg

Pineapple, 1/2 cup…………………………………………………37 mg

Spinach, cooked, 1 cup………………………………………….18 mg

5) Essential Fatty-acids: 

Essential fatty acids include both Omega-6 and Omega-3 fatty acids. Omega-3s play a key role in keeping the skin young and healthy. Increasing dietary omega-3 fats plays a great role in healing the skin. Most of the health benefits of omega-3 fats are possessed in animal-based EPA and DHA, not the plant-based ALA. These omega-3 fats are abundant in cold water fatty fish such as sardines, salmon, mackerel, tuna, anchovies, and black cod, among many others. Researchers found that omega-3 intake have reduced inflammation of skin and reduced the risk of risk of acne, psoriasis, sun damage and even skin cancer. Omega-3 combats the dry, brittle hair, scalp conditions and adds luster, sheen and elasticity to the hair. It can restart hair growth and reverses hair loss.

Rich sources of Omega-3:

Flax, 3oz………………………………………………………………………. 11.4 gm

Hemp, 3oz……………………………………………………………………. 11.0 gm

Herring, sardines, 3oz……………………………………………….. 1.3–2 gm

Mackerel: Spanish/Atlantic/Pacific, 3oz…………………. 1.1–1.7 gm

Salmon, 3oz………………………………………………………………… 1.1–1.9 gm

Halibut, 3oz………………………………………………………………… 0.60–1.12 gm

Tuna, 3oz…………………………………………………………………….. 0.21–1.1 gm

Swordfish, 3 oz…………………………………………………………… 0.97 gm

Greenshell/lipped mussels, 3oz………………………………. 0.95 gm

Tilefish, 3oz………………………………………………………………… 0.9 gm

Tuna (canned, light), 3oz………………………………………….. 0.17–0.24 gm

Pollock, 3oz………………………………………………………………… 0.45 gm

Cod, 3oz………………………………………………………………………. 0.15–0.24 gm

Catfish, 3oz…………………………………………………………………. 0.22–0.3 gm

6) Antioxidants:

Antioxidants are molecules that inhibit the process of oxidation caused by free radicals. Free radicals are unbalanced molecules that cause the skin to become inflamed and they damage our skin cells. Antioxidants occupy a prominent place in skin care and hair care. They inhibit the fine lines, ageing process and even sun damage. Antioxidants also reduces the hair damage and scalp conditions. Some common antioxidants include vitamin C, vitamin E, Selenium, Beta carotene, Alpha lipoic acid, coenzyme Q10, retinoic acid, flavonoids, and Vitamin B.

Rich sources of Anrioxidants:

Small red beans, dried 1/2 cup……………………….. 13727

Wild blueberries 1 cup……………………………………… 13427

Red kidney beans, dried 1/2 cup…………………….. 13259

Pinto beans 1/2 cup………………………………………….. 11864

Blueberries, cultivated 1 cup……………………………. 9019

Cranberries 1 cup……………………………………………….. 8983

Artichoke hearts, cooked 1 cup……………………….. 7904

Blackberries 1 cup……………………………………………… 7701

Dried prunes 1/2 cup…………………………………………. 7291

Raspberries 1 cup………………………………………………. 6058

Strawberries 1 cup…………………………………………….. 5938

Red delicious apple One…………………………………… 5900

Granny Smith apple One…………………………………… 5381

Pecans 1 ounce…………………………………………………… 5095

Sweet cherries 1 cup………………………………………….. 4873

Black plum One ……………………………………………………4844

Russet potato, cooked One ………………………………..4649

Black beans 1/2 cup ……………………………………………4181

Plum One ………………………………………………………………4118

Gala apple One …………………………………………………….3903

Nourishing from within makes the skin and hair healthy and beautiful. Start with the right diet before you have to use all those toxic chemical products on your skin and hair. Its easy to choose the right diet for preserving your beauty, when you really know what you are eating.