Top 7 Superfoods for Healthy Skin and Hair

Published on: 17 February 2017 Last Updated on: 29 July 2024
Superfoods

In order to know what foods to consume for healthy skin and hair, it is necessary to know what nutrients are needed, and what foods contain these nutrients. For healthy hair and skin, there is a significant amount of overlap between the two. For healthy hair, the primary ingredients are Protein, Iron, Vitamin C, Omega 3, Vitamin A, Zinc, Selenium, Vitamin E, and Biotin. For healthy skin, the main nutrients are Antioxidants, Vitamin C, Vitamin A, Beta Carotene, CoQ10, Biotin, Vitamin E and essential fatty acids. Below is a list of the top 7 superfoods for healthy skin and hair.

Read also: Top 5 Foods For Healthier And Thicker Hair

Aronia berries

Aronia berries, or chokeberries, are packed with antioxidants. They have more polyphenols than either blueberries or acai berries. They help reduce inflammation, decrease wrinkles and increase circulation. They have three times more antioxidants than blueberries. Safe to say, Aronia berries have more antioxidants than any other food substance pound for pound. And antioxidants are necessary for the hair, skin and much besides. The number one factor in decreasing wrinkles is the number of antioxidants consumed in the diet, and chokeberries are the best antioxidant food available.

Read More: 5 Protein Enriched Food To Improve Mental Health

Almonds

Almonds are one of the best sources of Vitamin E, as well as being great for cognitive function. Almond oil is particularly effective for the skin and hair. Just a handful of almonds is enough to cover Vitamin E needs for the day. Almonds are also rich in flavonoids and help to ward off damage from free radicals which can result in wrinkles and aging.

Eggs

Protein is essential for better hair growth and texture. Eggs are one of the best sources of protein and the protein in eggs of a special quality that is good for hair growth. Eggs are also a prime source of Omega 3 which is essential for healthy skin. Fatty acids such as Omega 3 are amazing skin moisturizers. Eggs contain biotin and B complex vitamins which are vital for a number of key physiological functions as well as healthy skin and hair.

Avocado

Like eggs, avocados are a great source of Omega 3 fatty acids, which are essential for healthy skin. Avocados also contain more potassium than a banana and had large amounts of Vitamin C, Vitamin K, Vitamin B5, Vitamin B6 and Vitamin E. It also contains heart-healthy monounsaturated fatty acids, fiber, oleic acid and moderate amounts of protein. Mixing avocado, honey, and egg yolks can result in excellent hair and body wash.

Salmon

Salmon contains abundant amounts of both protein and Omega 3, possibly the two most important ingredients in terms of healthy hair and skin. Omega 3 fatty acids are vitally important in keeping a hydrated scalp and Vitamin D helps prevent hair breakage. Salmon also contains abundant amounts of B12, Iron and Vitamin D, all essential for healthy hair. Wild salmon is best; however, it is becoming increasingly rare to get this type of salmon as more fish are being farmed.

Spinach

Spinach is probably one of the healthiest foods in the world, perhaps second only to Kale as a nutritional powerhouse. Spinach has massive quantities of Vitamin C, Vitamin E, and beta-carotene, all essential to skin health. Beta-carotene is the precursor to Vitamin A and is needed for the skin to retain moisture. Even better is that these three work together to protect the skin. Spinach also contains good amounts of Vitamin K, Iron, Folate, Thiamin, and Protein, making it one of the best foods for healthy skin and hair.

Bell Peppers

Bell Peppers are one of the best sources of Vitamin C available and have more Vitamin C than Oranges. Vitamin C is essential for boosting collagen, which is vital for healthy hair and skin. Vitamin C deficiencies result in dry and brittle skin and hair. All types of bell pepper have similar nutrient profiles and all are full of the master antioxidant, Vitamin C, in a very indigestible form.

There are many more foods which are great for healthy skin and hair. The most important thing to keep in mind is that the foods have sufficient quantities of protein, iron, antioxidants, fatty acids, and B-complex vitamins.

Read More: 

Content Rally wrapped around an online publication where you can publish your own intellectuals. It is a publishing platform designed to make great stories by content creators. This is your era, your place to be online. So come forward share your views, thoughts and ideas via Content Rally.

View all posts

Leave a Reply

Your email address will not be published. Required fields are marked *

Related

Newborn Baby Care

8 Newborn Baby Care Tips for First-Time Parents

The experience of being a first-time parent can be exciting and overwhelming in equal measures. Despite the advice you get from family and friends during your prenatal period, parenting and especially baby care may still be challenging. Newborn Baby Care can make things easier for you. For instance, you may have questions on how to bond with your baby, what to do when the baby cries and you have no idea what it wants, giving your baby a pacifier, breastfeeding, and so forth. To help you navigate through some of these unique mother-to-child scenarios, below are 8 tips to start you off.  Additionally, you can also check SellFormula.com's baby feeding guide for more info. Here are 8 Newborn Baby Care Tips for First-Time Parents: 1. Prioritize Breast Milk: Breast milk is far more superior to baby formula. It contains antibodies that lower the risk of bacterial and viral infections as well as allergies. Also, breast milk digests easier thereby enhancing the bioavailability of the necessary nutritional components. Working mothers can express breast milk which is then stored, warmed, and fed to their baby in their absence. It is recommended that you feed your baby exclusively on breast milk for the first 6 months. Newborn baby care can make things easier for you. 2. Maintain a Warm Environment: Before the baby’s natural thermoregulatory mechanism kicks on, ensure the immediate environment is warm and cozy enough. You can use a thermostat to set specific temperature ranges at least for the first few weeks. Newborn baby care can make things easier for you. Do not overdress the baby especially on warm or hot days. This can lead to overheating and the development of rashes and heat illnesses. 3. Bathing Your Newborn: Real baths do not begin until the umbilical cord stump has fallen off. Even then, bathing should be monitored to avoid heat loss during and after a bath. Ensure the water is at the right temperature and make the baths short. Sponge bathing is also recommended for newborns. When you live in colder areas, make the bathroom warm enough before the bathing process begins. Exposing your baby to extreme cold may lead to hypothermia. 4. Change Diapers Frequently: If you have never taken care of babies before, diaper changing may seem like a nightmare. On average, you will do diaper changes every two to three hours, but this frequency will drop as the baby approaches 12 months. Getting the best changing table pad can make the process easy and comfortable. Look for a table that is sturdy, preferably with guard rails and ample storage drawers or shelves. 5. Personal Hygiene When Handling the Baby: Babies are sensitive and it is in your best interest that you maintain proper personal hygiene. Immediately before and after interacting with the baby, wash your hands with an antiseptic solution. As much as you can, minimize the baby’s contact with strangers at least for the first few months. Clothes can be contaminated with allergens or microbes hence the need to watch out for their cleanliness. 6. Do Not Interrupt Sleeping Sessions: First-time parents often get concerned about the length of their baby’s sleep. On average, expect newborns to sleep for up to 18 hours a day. However, babies are different and some will be more active compared to others. Do not wake them up in the middle of their sleeping cycles because doing so interferes with their natural activity patterns. When you see your baby sleeping for shorter hours, contact your pediatrician and check for any anomalies. 7. Watch Out for Signs of Neonatal Jaundice: Newborn babies are susceptible to physiological jaundice. For full-term babies, this tends to disappear within 10 days, but for preterm babies, it may extend for a few more days. In case your baby develops jaundice that persists, it could be the pathological type and this requires immediate medical attention. Look out for the yellowing of the skin and sclera (whites of the eyes). Don’t opt for phototherapy unless advised by or done under the care of a pediatrician. 8. Make the Crib Comfortable: It is not uncommon for babies to sleep on you and immediately you transfer them to their cribs, they wake up. The major cause for this is insufficient warmth and comfort in the crib. The best way to counter this trend is to prewarm the crib and gently slip the baby in between the warm blanket folds. New In addition, locate the crib away from drafty windows, fans, and air vents. This helps in ensuring a regular indoor environment. There are other tips out there you can include in your checklist. However, the above should set you on the right path to nurturing your bundle of joy. It is important you spend as much time with the baby as possible so that you can bond and create a familiar atmosphere. Read Also: How to Get Your Baby Started on Solid Foods Causes Of Male & Female Infertility Golden Pregnancy Care Tips For All Expectant Women

READ MOREDetails
Salmon

Top 5 foods for healthier and thicker hair

Healthy hair is closely related to your diet. We all know that dying and curling your hair can make you more attractive, but those are not the best things for your hair in the long term. What it really needs is essential nutrition. We listed the top 5 foods that will keep making sure it’s as healthy as possible. Spinach Spinach is rich in iron and also contains high amounts of vitamin A, vitamin K, and folate. One of the main causes for hair loss or breakage is a lack of iron. Iron helps in producing red blood cells called hemoglobin, which carry oxygen to different parts of the body and distribute essential minerals and nutrition for our cells to function properly. When iron levels are low, the number of red blood cells is decreased. As a result, our body experiences fatigue and weakness. A decrease in red blood cells means that oxygen is unable to reach derma papilla cells, which are the main source for nourishing hair follicles. Spinach also contains the highest amount of Vitamin K of any other vegetable. Vitamin K helps blood circulation by preventing blood from getting clogged in the body. One cup of spinach provides about 200% of the daily recommendation of vitamin K. Salmon Salmon is a great source of Omega 3 fatty acids. According to Foxnews.com, our bodies are not capable of producing Omega 3 fatty acids alone, so it is important to eat foods or hair growth vitamins that include this source.            Read Also: 6 stunning long hairstyles for oval faces Omega 3 fatty acids have a direct link to the health of hair follicles and keep our hair growing stronger by regulating sebum production. More hair care manufacturers are introducing new products that contain alpha-linolenic acid (ALA), which is a vital part of Omega 3 fatty acids. Eggs Our hair is largely made of protein but also contains a small number of lipids (a key source of moisture for hair). In order to keep hair in an optimal condition, providing enough protein is essential. Eggs, especially the egg yolks, are loaded with protein and vitamin B-12. Vitamin B-12 is another important component to nourish follicles and maintain normal hair growth cycles. Egg yolks are also often used for hair mask treatments as one of the many hair growth natural home remedies. Mixed with a couple of teaspoons of honey or olive oil, the mixture should be applied to your hair (including your scalp) for 20-30 minutes. Cleanse by rinsing it with warm water. This egg hair mask is another great way to strengthen hair and add moisture. Bell Peppers Vitamin C (ascorbic acid) plays a protective role in the health of our skin and hair. Its antioxidant properties help by preventing harmful free radicals from damaging our body parts. One of the early signs of a lack of Vitamin C is dry skin and breakage of hair according to the University of Maryland Medical Center. Bell peppers contain high amounts of Vitamin C and Vitamin B-6. One medium-size red bell pepper provides 292% of the suggested daily value of Vitamin C. Oysters Oysters are packed with Zinc (about 30 mg per serving), which plays a vital role in overall human health. Considering the daily intake recommendation for Zinc is 8 to 11 mg, it’s obvious that oysters can be very beneficial. Zinc helps by contributing to a healthy immune system, cell growth, and renewal of cells for skin, hair, and nails. By regulating appropriate hormone levels, Zinc-rich foods such as oysters can prevent premature hair fallout.

READ MOREDetails
baby sleeps

Things to do before bed for a perfect night’s sleep

Good sleep is usually described as how a baby sleeps. A baby is likely to enjoy quality sleep because they have no worries or anything that could hinder that perfect sleep. However, as you grow up, sleep quality tends to deteriorate because of different factors associated with adulthood. It is very important to have enough and good sleep as it has a significant effect on your body in terms of health and general activeness. You need to adopt the habit of sleeping early and having uninterrupted sleep time for about 7-9 hours every night. What should you do before bed to have a good night's sleep? Tidy your room. Study shows that people with clean and decluttered rooms tend to sleep better than those whose rooms are untidy and unkempt. Make your bed, fold your clothes and keep your room in order. Finish up your daily chores. Once the day is over, you should have finished everything you had planned for that day. Wash that blue cantilever umbrella you had planned to by the end of the day. By doing so, your mind will be able to relax when you get into bed. Eat dinner early. Most people will have their meals so late in the night that they end up sleeping late. It is better to eat early so that you can give the food time to digest. Doing that will actually help you sleep better. Make your bed comfortable. This includes changing your bedsheets into clean ones and getting the right sized pillow and mattress. You should also get s blanket that will shield you from the cold at night and is soft to your body as well. Take a warm bath. This helps to cool off your body and prepare it for sleep. Bathing with warm water will get your body temperature going down when you step into the cool bedroom from the shower. That helps induce sleep. Set the room temperature. You do not want a room that is too hot to sleep in or too cold that you cannot sleep. Regulate the temperature to what you feel is comfortable for you. Organize your thoughts. Going to bed with a lot of unorganized thoughts will keep you up for hours. Make sure you write down anything disturbing you and try to find a solution before you can sleep for better sleep quality. Switch off electronics. Things like phones, laptops, and TV should be switched off 2 hours to sleeping time. The blue light produced by these gadgets is not so good for your eyes when you want to sleep. Eat cherries. As I said, you should not eat right before bed. However, you can snack on some cherries as they are natural sources of melatonin which is a sleep-inducing hormone. Block any light from outside. You could switch off your electronics but there is still light coming from the outside. Total darkness is the recipe for sleep. Use dark and heavy curtains to block any light coming from the outside. Read a book. This is a good way to spend the last minutes before bed. Make sure the book does not require a lot of intellectual engagement and neither is it too exciting to take away your sleep. Listen to soothing music. There are people who cannot sleep in total silence. If you're one of these people, get some soothing music and play it in low tones right before you sleep. Spray some lavender scent into your room. Lavender is associated with having a calming and sedentary effect on you. It will help you sleep much faster and better. Conclusion : Don't deny yourself the opportunity to sleep better by ignoring some of these things that are necessary for a good night's sleep. In fact, these things are very easy to do and they can have a tremendously positive effect on your sleep life. Observe each one of them and make it a routine before you go to bed. Within a month or so, your body will have adapted to the change and you won't have to keep a reminder anymore. You'll be doing these things naturally. Invest in good sleep and your body will thank you for it. Make sure that everything is done to your preference for an easy time. Read Also : 5 Ways To Make A Big Statement In Small Bedroom 3 Tips On How To Plan The Best Cheap And Fabulous DIY Bedroom Makeover 5 Innovative Ideas To Lend Your Bedroom With More Space

READ MOREDetails