Combat Diet Deficiency for Hair and Skin Care

The constant stressful lives that we are living today combined with a poor diet has led to varied deficiencies. The effect is visible on hair and skin even though you might be following proper skin care or hair care regimen. There is a constant need for proper nutrition to make sure that the skin and hair maintain the sheen and glistening.

Here are some important tips and nutrients that you must include in your diet for hair and skin:

1. Protein:

Thin, dull hair and brittle nails indicate low protein levels in the diet. Our entire body is made of proteins and the body needs proper nutrition for building collagen and keratin. You might have even gone for the expensive hair keratin treatments in the salons. But regardless of the settings you might have taken, there isn’t much difference seen. The main reason can be the deprivation of protein in the meals that you take.

Keep in mind protein sources cannot be called equal. And the incomplete protein food sources might not be able to offer a complete amino acid profile, you can combine different ingredients to achieve that.

What should you be eating?

If you are a non-vegetarian, you can include lean meats like turkey, fish, chicken, and eggs. Then milk, cheese, and paneer are a good option for people that are vegetarians. A great source of protein available in the Indian market is the legume variety that we get here.

So try and include rajma, toor, chana, and black-eyed peas. If you are a vegan you can try having tofu and soy milk products. Try to skip white rice and try brown rice, amaranth, and barley in its place.

2. Essential Fats:

Again similar to proteins, fats are also very different. Most of the processed food that you love contains fat that’s saturated and trans. Good fats compete opposite and you get it from nuts, vegetables, and fish. It is important to have essential fats in our diet as it helps with staying warm, building muscles and overall energy levels in the body.

Having balanced amounts of Omega 6 and 3 fatty acids will regulate the production of oil in the skin and can help reduce skin conditions like rough dry skin, breakouts, or eczema. It will also promote the growth of healthy hair and scalp.

What should you be eating?

Well, seafood is the best source when we talk about fatty acids. You can get avocado if you are a vegetarian. Then make use of flax seeds and chia seeds in your diet. Drizzle some olive oil on your salad for flavor and health!

3. Antioxidants:

One has to get food rich in antioxidants as much as one can. There is a need for vitamin C for our skin. The poor lifestyle choices that we make result in high free radicals in the body and lead to skin dullness, damage, and premature aging. If you have an imbalance in antioxidants in the body, it will not be able to combat the constant oxidative stress in the body.

This results in damaging tissues and cells. If you smoke, it will be a good idea to quit or at least begin lowering the frequency. When you take proper vitamins like E and C and flavonoids can help the skin to have a defense mechanism against oxidative stress.

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What should you be eating?

Cranberries and blueberries are rich in antioxidants. And if you are in search of something that’s pocket-friendly, try having amla, coconut, tomatoes, strawberries, pomegranate, apple, and turmeric. Doesn’t all of this sound like a recipe for a healthy salad? Just get a bit experimental. You can even go ahead and try the spirulina shot.

Have a cup of green tea all through the day. Make sure that the box contains and whole tea leaves and not the teabag variant.

4. B-complex Vitamins:

Our body contains vitamin B in the system as a water-soluble group. There are several health benefits to it. B3 or Niacin regulates sebum production of the skin. This reduces the appearance of wrinkles and smoothens texture. Then Biotin or B7 is needed for hair health. It can improve skin itching and stimulates the healthy growth of hair.

What should you be eating?

Taking supplements from outside might seem an easy option. But understand that the absorption of pills isn’t as good as the right foods you can eat. So include beans, millets, lentils, and poultry in your diet. Try having different buts like almonds and sunflower seeds. Then broccoli and spinach will cover all of your needs for Vitamin B needs.

5. Minerals Matter:

There is a need for minerals that we often forget about while discussing hair and skincare. Zinc and iron are needed for hair luster and magnesium plays a calming role. It can prevent calcium buildup on the scalp that might be a cause for hair fall and dandruff.

Selenium with vitamin E protects the skin from free radical damage. Zinc provides the body ability to quickly heal. This can be helpful in acne, scalp conditions, dermatitis and psoriasis.

What should you eat?

Meat is a great zinc source. You can also have legumes like chickpeas. Sesame and pumpkin seeds with the dairy product are excellent. Peanuts, cashews, and almonds are rich magnesium sources. You can have dairy, cereals, and grains in the diet as well.

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How we can help you to combat the diet deficiencies?

It is always a great idea to get professional assistance before it’s too late. Our lead dietician Sonali Malik is a renowned nutrition consultant as well as a lifestyle diet coach. Her approach towards food and nutrition is something like the age old Ayurveda combined and fusion to match the present day lifestyle issues.

She can help you with maintaining good looks and health through DIET consulting. Her track record is tremendous when it comes to deficiencies that are caused due to conditions like Thyroid, PCOS and sedentary lifestyle. Her meal plans are easy to adapt and follow. Plus her review sessions are a great booster as she believes in sharing facts backed by with food facts and the why of it to match your body type.

Having experienced and qualified nutrition advice can help you recognize any underlying cause and Sonali provides you right education by creating custom meal plans. Remember, a few small changes that can provide you long-term benefits and wellness forever.