How does your diet affect your skin and hair?

Did you know that the food you eat has a role to play in the health of your skin and hair too? Definitely, skincare and haircare products used externally help nourish and maintain healthy skin and hair. But, you can’t entirely rely on external applications alone. Eating nutritious food is important too, as nutritional deficiencies have a negative impact on our skin and hair.

Drinking enough water

Drinking enough water is essential for skin and hair health. Dehydration, which is caused due to drinking less water can lead to hair loss, dry scalp, and dry/dull skin. Water helps flush out toxins from our bodies and reduces the risk of skin/hair damage. Make it a habit to keep yourself hydrated by drinking water, which will keep you healthy and promotes naturally glowing skin and hair too.

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Antioxidants have a remarkable role in protecting our body from cell damage called ‘oxidative stress’ which causes chronic diseases and also damages our skin and hair. Antioxidants prevent inflammation, reduce health risks and promote optimal health of skin and hair. Many antioxidants are found naturally in certain foods such as blueberries, strawberries, spinach, oranges, capsicum, nuts, seeds, tomatoes, whole grains. For detailed information about different antioxidants and their natural sources, visit my post on antioxidants with the link below

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Healthy Fats

Omega-3 and Omega-6 essential fatty acids are the healthy fats that promote healthy skin and hair. Natural sources of these healthy unsaturated fats are, nuts, seeds, fatty fish, avocados, extra virgin olive oil, tofu, shellfish and plant oils.

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Our hair, nails and skin are made up mostly of proteins namely keratin, collagen and elastin. Intake of adequate protein is essential for healthy hair and skin. Consuming protein rich food is important for the formation of the proteins present in our skin and hair. The natural food sources loaded with proteins are eggs, dairy products, legumes, nuts, poultry, seafood and soy products.

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Vitamins and Minerals

Obtaining adequate amounts of certain vitamins and minerals such as Vitamin A, Vitamin B7, Vitamin E, Vitamin C, Zinc and Selenium, from our diet is crucial for healthy skin and hair. Natural sources of these nutrients are:

  • Vitamin A- carrots, spinach,sweet potato, Pumpkin.
  • Vitamin B7 or biotin – almonds, fish, whole grains, leafy greens.
  • Vitamin C – Guavas, bell peppers, strawberries, citrus fruits.
  • Vitamin E – almonds, sunflower seeds and avocados.
  • Zinc – oysters, spinach, lentils.
  • Selenium – nuts, grains, fish and poultry.
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Eating unhealthy food frequently leads to insufficient amount of nutrients in our body. It is important to reduce or avoid consuming fried food, sugary food, red meat and highly processed food too often. Try to replace them with healthier options like food with healthy fats such as fish and naturally sweet food such as fruits.


Watch this video from my YouTube channel for natural skincare tips:

Here are some easy to use at home natural haircare tips:

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This Post Has 8 Comments

  1. kaisarkhan17

    Thanks Rancy, i am facing hair fall issues and will definitely try to improve my health now.

  2. Vi-Zanne Ho

    Rancy, this is so true. I find that drinking enough water is especially important. Whenever I’m dehydrated, my skin looks so dull, but when I drink the recommended 8 cups of water a day, my skin glows and makes me feel great!

    1. Rancy D'Souza

      Thank you Vi-Zanne, for sharing your experience.
      You’re right, dehydration makes our skin dull and dry.

  3. kemptonplacemama

    So true! I enjoy working out and sometimes it is the only thing I am able to truly do for myself, since I am a busy stay at home mom! It’s so important to take care of yourself and put your health a priority because your children will follow your lead and you want the best for them.

    1. Rancy D'Souza

      Thank you for sharing your experience. Yes, it’s important to take care of yourself and set an example for your children.

  4. Veena Hegde Bhat

    Nice one Rancy. Good food intake is very essential for overall health. Please post an article on how some harsh shampoos are harmful for the hair and the natural ingredients to be used for hair washing.

    1. Rancy D'Souza

      Thank you for the suggestion. I liked the topic. Will work on it.

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