Nutritional Guide For Healthy Hair And Skin

Trusted Health Products
Written By Camila Merashi / Reviewed By Ray Spotts

Hair and skin are vital parts of your body that require care and nourishment. However, maintaining healthy skin and hair requires a lot of effort, and this should reflect in your diet. If you fail to give attention to your diet, you’ll have to deal with damaged skin and shedding of hair. Fortunately, there are various foods for healthy hair and skin and habits to try out.

  1. Prepare your meals at home

Preparing your food at home gives you control over the type of ingredients and preparation. This way, it becomes easier to incorporate superfoods for hair and skin. It’s also a great way of keeping food allergies at bay. And we are all aware of what they can do to your skin. Moreover, preparing food at home makes it easy to preserve all the nutrients required for optimal nutritional value.

  1. Observe hygiene and safety

Food hygiene is probably the most critical aspect of the food preparation process. Besides, there are various food-borne ailments. Why is food hygiene crucial? If you consume contaminated food, you’re likely to suffer from many diseases, and these can affect your immune system. When your immunity is compromised, you become more susceptible to many other illnesses - and you don’t expect to have healthy hair and skin when sickly.

  1. Water does the trick!

Water is essential for a healthy body, hair, and skin. Your hair needs water to stay moisturized since water replenishes your body and softens hair strands. On the other hand, your skin needs water to look radiant and supple. It hydrates your skin while eliminating toxins from the body.

Water also makes your skin look young and healthy by combating wrinkles. So, drink at least eight glasses of water daily and use beard butter to fight dandruff, itchiness, and split ends. This way, your beard will look stunning and well maintained.

  1. Incorporate Omega 3 fats in your diet

Omega 3 fats are essential for keeping your skin radiant. They protect your skin against exposure to ultraviolet radiation. Omega 3-rich foods like sardines prevent wrinkles since they provide selenium, which is an excellent antioxidant. Sardines also furnish your body with proteins, vitamin B, and iron, which are essential for great looking skin and hair.

For this reason, it’s vital to get enough of these essential fatty acids to prevent dry scalp and boost hair growth and shine. To get the required dose of omega 3, consume excellent foods for healthy hair and skin like wild salmon and other types of oily fish such as mackerel or striped sea bass. If you don’t like fish, try plant sources like flax seeds, soybeans, or walnuts.

  1. Eat protein-rich foods

The best way to maintain healthy skin and hair is by eating a balanced diet that’s high in protein. Proteins are the body’s building blocks and are essential for healthy hair. When your body lacks enough protein, it grows slowly and becomes weaker. To promote hair growth, consume high protein foods for healthy hair and skin like nuts, whole eggs, chicken, lean meats, beans, fish, turkey, tofu, and cottage cheese.

However, the intake of protein is a tricky part of every diet, and you can put your health at risk by consuming too much protein. So, seek advice from experts for guidance on the right quantities.

  1. A glass of milk goes a long way!

Milk is an excellent source of calcium and tops the hair growth foods list. Hair follicles require calcium to generate keratinized protein, which makes hair shiny and healthy. Milk is also rich in whey and casein, which are both sources of high-quality protein.

  1. Opt for iron-rich foods

Iron plays a crucial role in the health of your hair. Hair follicles get oxygen from the iron supplies in your blood. Although the levels of iron in your body may be sufficient, there are chances that you have low ferritin, which is the amount of iron your body stores to use when your body needs it.

Low ferritin is associated with slower hair growth and shedding. To combat this, eat iron-rich foods like eggs, tuna, oysters, spinach, soybeans, and lentils. But, avoid rushing to have supplements unless you have your ferritin levels checked by a healthcare provider.

  1. Increase your intake of fruits and vegetables

Fruits and vegetables not only promote your overall health but are also the best foods for skin repair. They contain potent antioxidants that guard your skin against damage caused by free radicals, which in turn causes wrinkles and spots. Eat a few portions of colorful fruits and vegetables daily for a healthy skin tone.

The Bottom Line

We all wish to have beautiful hair and skin, but this doesn’t happen overnight. So, make an effort to look great by checking what food you  consume for healthy hair and skin such as fruits and vegetables, iron and protein-rich foods, omega 3 fatty acids, and milk.

Looking for 100% chemical-free, all-natural nourishing face and body oils? Check out Earth & Elm Nourishing Face Oil and Earth & Elm Nourishing Body Oil. Subscribe to our Trusted Health Club newsletter for more information about natural living tips, natural health, oral health and skincare. If you are looking for more health resources make sure to check out the Trusted Health Resources list

Written By:

Camila Merashi is a content writer with expertise in writing informative and unique articles. She loves writing from the core of the heart and dedicates her articles mostly to health and wellness. When she is not writing she spends her time cooking a delicious meal for her family and loves to groom her pet, which is a cute little cat.

Reviewed By:

Founder Ray Spotts has a passion for all things natural and has made a life study of nature as it relates to health and well-being. Ray became a forerunner bringing products to market that are extraordinarily effective and free from potentially harmful chemicals and additives. For this reason Ray formed Trusted Health Products, a company you can trust for clean, effective, and healthy products. Ray is an organic gardener, likes fishing, hiking, and teaching and mentoring people to start new businesses. You can get his book for free, “How To Succeed In Business Based On God’s Word,” at

Photo by kyle smith on Unsplash

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