diet plan for healthy skin and hair

In addition to proper care, diet also has a significant impact on skin, hair, and nails: these eight regional foods ensure a beautiful complexion, healthy hair and nails.

Food For Beautiful Skin: Carrots

Everyone knows carrots - even that they are good for the eyes is nothing new. But did you know that they are good for your skin and hair? Carrots include a lot of beta-carotene: a precursor of vitamin A.

This vitamin is essential for the role and shape of the surface. It guards the skin against DNA damage, which can get made for example by the sun.

Vitamin A lack can lead to hair loss, dry skin, dry hair, and nails. Also, vitamin A provides for the incorporation of iron, which is also essential for the skin.

Men need about 1.0 milligrams per day and women 0.8 milligrams on average - this amount is already in a giant carrot. Another plus for the food for beautiful skin: Carrots grows regionally in Us from March to December.

Walnuts: Biotin, Vitamin E And Omega-3

Nuts are not only tasty, but they are also really healthy: they contain biotin, vitamin E and omega-3 fatty acids. Biotin is also called vitamin H and not without reason: it is essential for building skin, hair, and nails.

A lack of biotin can cause skin disorders, hair loss, brittle nails, and poor wound healing. The body needs about 30 to 60 micrograms a day, Must read about hair, Vitamin: steptoremedies.com

One hundred grams of walnuts contain about 20 micrograms, which does not yet cover the total daily requirement, but also the content of other foods that you eat during the day.

Also, walnuts can score with other essential nutrients: Vitamin E protects the body's cells by its antioxidant effect. If we ingest too little Vitamin E, the skin may become dry, patchy and wrinkled.

It should also have a positive influence on atopic dermatitis. The body needs between five to 13 milligrams per day, depending on age and gender; 100 grams of walnuts contain about 6 milligrams.

Walnuts are very high in fat, they have the essential omega-3 fatty acids, which should also have a positive influence on the skin.

Water: Vital

The people body consists of a large extent of water - in adult life to 50 to 60 percent, with increasing age, the proportion drops to 45 %. It also details why the skin gets drier in old age. Water in the body transports the nutrients to the cells and ensures the maintenance of the turgor - the tension of the surface.

A feeling of thirst is already an expression of a negative water balance. So if you are thirsty, it is time to drink. Instead of soft liquid, juice or coffee, water is an excellent choice. The great thing about water: You already have it in the house, because in Us you can drink tap water without hesitation.

In Us, the quality of tap water is specific by the Drinking Water Ordinance. And the health authorities ensure that the limit values are based. If you are not particular if your tap water is safe, you can test it yourself. You can order water tests online for little money.

Pumpkin Seeds: Zinc And Iron

Pumpkin seeds include zinc. The trace part is vital for the immune system & the creation of connective cells. Zinc is also required in the synthesis of protein - without zinc, no skin cell and no hair is created.

It has a significant impact on wound healing. The consequences of a deficiency can be torn corners of the mouth, poor wound healing, hair loss, and brittle nails.

One hundred grams of pumpkin seeds contain seven milligrams of zinc - this is the recommended daily allowance for women; in men, this is ten milligrams.

Another essential nutrient found in pumpkin seeds is iron: the primary function of the metal is the transport of oxygen in the blood. As part of the blood color hemoglobin, iron brings oxygen into every cell.

If the intake of iron is too low, the skin becomes pale, skin diseases, hair loss, brittle nails, torn corners of the mouth and dry skin are also possible. Pumpkin seeds are among the leaders in iron-containing foods with 12.5 milligrams of iron per 100 grams.

Food For Beautiful Hair: Blackcurrants

Blackcurrants are particularly rich in vitamin C. The vitamin is not only crucial for the immune system, but it also protects the cells against aging processes through its antioxidant effect, it is essential for the buildup of collagen - which in turn is a component of skin, hair and hair nails.

Also, vitamin C is essential for the optimal absorption of iron. A lack of vitamin C can lead to poor wound healing and bleeding of the skin.

Black currants are right vitamin C bombs with a content of 177 milligrams of rose hips and sea buckthorn. Already 100 grams of blackcurrants can cover the daily requirement. However, they should be eaten raw, because vitamin C is very sensitive to heat.

The blackberries also contain iron and potassium - potassium is essential for the tissue tension of the body cells and the water balance. Unfortunately, the food for beautiful hair only in the summer season.

Lentils: Protein Supplier For Skin, Hair, And Nails

Lentils are a good source of protein. Protein is found in each of our cells. It provides for the growth and maintenance of skin, hair, and nails - nothing goes without protein. In the case of a deficiency, the connective tissue relaxes, and wounds heal poorly.

Dried lentils contain about 24 grams of protein on average, boiled it is still about nine grams. The body can digest the protein particularly well when combining lenses with other sources of protein - for example, with lentil bolognese with wholemeal pasta.

Lentils also include biotin, vitamin E, zinc, iron, and magnesium. By the way, lentils are also available from Us - more on that in the article

Spinach: Vitamins A, C, And Biotin

That spinach is healthful, most of us have learned as a kid. Rightly so, because it includes many minerals, vitamins, and protein.

While it is often said that spinach contains a great deal of iron, it can not match the pumpkin seed content of three to four milligrams per 100 grams.

For this spinach includes vitamin C, vitamin A, and biotin and is, therefore, genuinely healthy and regional food for beautiful skin, hair, and nails.

Oatmeal: Nutrient Bomb For Breakfast

Oatmeal is rich in zinc, iron, calcium, magnesium, and biotin and is a good protein source. With a pot of oatmeal for breakfast, you can supply your skin, your hair and your nails with plenty of nutrition in the morning.

Porridge for breakfast, you can combine very well with pumpkin seeds and walnuts - so add up the effects. In summer you can refine the whole with blackcurrants.

Food For Beautiful Skin, Hair, And Nails

In common, a healthy and varied diet with plenty of vegetables, fruits, whole grains, legumes, nuts, seeds, and seeds is good for the body.

Stress also has a substantial impact on the body, so adequate sleep, relaxation, exercise and mindfulness in everyday life are essential components of beauty.

Likewise, Environmental Factors Such As Pollutants Have An Impact:

However, one should be careful with dietary supplements, because overdosing of some nutrients can have a negative impact on health: For example, an overdose of vitamin A headache, skin lesions, jaundice, and liver failure trigger.