Food for Healthy Hair and Skin

What you put on the inside,

you wear on the outside

Healthy hair and skin is a combination of different factors including diet, lifestyle, hair and skin care. We sat down with Jón Alan guest, health and fitness coach Renee Parks to dive deep into the nutrition that will support your hair and skin goals. 

Healthy hair and skin is a reflection of overall wellness and this is a topic close to our hearts. Renee agrees that the food we put into our bodies makes a difference to our overall health and well-being. “When we are lacking in the vitamins from fruits, vegetables and healthy fats that our bodies desperately need, our hair can thin, become coarse and break easily. Often times our skin will become dry and have more breakouts. The key is a balanced diet of lean proteins, healthy carbohydrates and healthy fats. Since our hair and skin consist of similar cells they can grow and be healthy by consuming foods rich in vitamins E, B and D, omega-3 fatty acids and beta-carotene just to name a few.”

Water

Stay hydrated!! Water has the ability to flush out the toxins from our organs. With this, you can prevent skin problems like eczema, wrinkles, and psoriasis. It can also carry the nutrients in the cells, which can enable the organs to function at its optimum levels. As to the skin, water can help reduce acne, marks, and pimples.

Vitamin C

We are big fans of Skinceuticals CE Ferulic, the vitamin C serum that delivers advanced environmental protection and improves the appearance of fine lines and wrinkles, loss of firmness, and brightens skin’s complexion. By getting your greens, you can boost that vitamin C from the inside too! Greens like kale and spinach provide vitamin C which helps prevent hair breakage and can even repair your skin from any damage caused by the sun’s UV rays. Vitamin C also helps to boost collagen production which attributes to the skin’s firmness and elasticity.

Vitamin D

Have you ever experienced faster hair growth in the summertime? This has been linked to the increased vitamin D we receive from the sunshine. Vitamin D can be incorporated into our diet through salmon, mushrooms, milk, tofu and orange juice. You may also choose to add a couple drops of a liquid vitamin D supplement to your morning smoothie!

Omeda-3 Fatty Acids

Omega-3s are important components of the membranes that surround each cell in your body. Omega-3 fatty acids are found in foods, such as fish and flaxseed, and in dietary supplements, such as fish oil. As a bonus to promoting healthy hair and skin, it is linked to a reduced risk of inflammatory diseases and high blood pressure.

Beta-Carotene

Beta carotene is a plant pigment that gives red, orange, and yellow vegetables their vibrant color. It is considered a provitamin A carotenoid, meaning that the body can convert it into vitamin A (retinol). Additionally, beta carotene has powerful antioxidant properties. It can be found in sweet potatoes, carrots, dark leafy greens, butternut squash, cantaloupe, lettuce and red bell peppers. YUM!

Vitamin E

Vitamin E will help reduce free radical damage and protect the body’s cells. In addition to providing cell protection, vitamin E is vital to a functioning immune system. Foods high in vitamin E include sunflower seeds, almonds, spinach, avocados, squash, kiwifruit, trout, shrimp, olive oil, wheat germ oil, and broccoli.

Silica

Bananas, beer, oats, and raisins all contain the mineral silica, which is thought to improve hair thickness. Emphasizing foods rich this mineral helps make hair stronger and more durable.

Biotin

Eggs are full of biotin, a B vitamin that promotes hair growth and overall scalp health. A deficiency can cause brittle hair. Other high-biotin foods include peanuts, almonds, wheat bran, salmon, low-fat cheese, and avocados.

Last but not least Renee says don’t forget to grab a little dark chocolate before leaving the store. Dark chocolate that is 75% cacao or higher can help hydrate your skin and protect it from sun damage too!

If you’re looking to make some diet and lifestyle changes and would like dedicated one on one support along the way, you may consider working with Renee Parks. She can walk you through every step of the journey and create a customized plan for your need and goals! reneeparksfitness.com reneeparks5@gmail.com