Nutrition is crucial for glowing skin and healthy hair, and you can actually control your skincare and haircare routine by doing it right.
The role of nutrition for a glowing complexion and healthy hair is immense but often ignored. Vitamins like C, E, and A support skin health by promoting collagen, protecting against damage, and aiding cell renewal. Omega-3 fatty acids and zinc help maintain skin hydration and prevent acne. “For hair, biotin strengthens hair and supports growth, while vitamin D promotes new follicles. Iron and protein are essential for hair growth, and zinc aids in repair and prevents hair loss. Hydration is important for both skin and hair, ensuring they stay healthy and vibrant. A balanced diet with these nutrients promotes overall skin and hair health,” says Hair Growth Queen of India’s Dr. Stuti Khare Shukla, M.D. Dermatologist, Founder of Elements of Aesthetics and Founder of FDA Approved Hair Growth Booster.
Vitamin C
Dr. Viral Desai, Super Specialist Hair Transplant Cosmetic & Plastic Surgeon, Medical Director – DHI India, says, “Vitamin C offers several benefits for the skin, making it a popular ingredient in skincare. It is a powerful antioxidant that protects skin from harmful free radicals caused due to UV exposure, pollution, and the like. It boosts collagen production, improving skin elasticity and firmness, hence reducing fine lines and wrinkles. It fastens the wound healing process, helping repair damaged skin faster. It helps in reducing hyperpigmentation and dark spots, promoting even skin tone. It helps in retaining moisture making skin look plumper and more radiant. By combining diet, lifestyle changes, supplementation, Vitamin C can be increased in the body.” Fruits like oranges, strawberries, limes and lemons, kiwi, pineapple, papaya are rich in Vitamin C, as are vegetables like bell peppers, broccoli, spinach, kale, tomatoes, sweet potatoes, and peas. Herbs and spices like parsley, cilantro, and thyme can be added to meals for an extra boost.
Food fix
Citrus fruits, fatty fish (like salmon), leafy greens (like spinach), nuts and seeds, eggs, yoghurt, pumpkin seeds, and the like are considered helpful for skin and hair. To maintain a glowing complexion and healthy hair, focus on a balanced diet that includes a variety of fruits and vegetables rich in vitamins A, C, and E, such as citrus fruits, berries, and leafy greens. “Incorporate healthy fats from sources like salmon, chia seeds, and walnuts to keep skin hydrated and support hair health. Ensure adequate protein intake from eggs, lean meats, legumes, and Greek yoghurt to strengthen hair and promote skin cell renewal. Add zinc-rich foods like pumpkin seeds and whole grains, and stay hydrated by drinking plenty of water. Include vitamin D through fatty fish or sunlight and opt for whole grains for B vitamins. Limit processed foods and sugars, as they can lead to skin issues and hair problems. This balanced approach will nourish both your skin and hair, helping them stay vibrant and healthy,” says Shukla.
things needed for glow
Nutrition acts as the bedrock for both skin and hair health. Think of it as providing the raw materials for your body’s natural beauty factory. “For a glowing complexion, nutrients fuel cell regeneration, collagen production, and protect against environmental damage. Healthy hair relies on vitamins and minerals for growth, strength, and shine. Deficiencies in key nutrients can lead to dull skin, premature aging, hair thinning, and brittle strands. Essentially, what you eat directly impacts the vitality and resilience of your skin and hair,” avers Dr. Sravya C. Tipirneni, Consultant Dermatologist, Cosmetologist & Trichologist, Manipal Hospitals, Bangalore. In addition to a balanced diet, maintaining healthy skin and hair involves regular exercise to improve circulation, adequate sleep for regeneration, and stress management to prevent skin and hair issues. Using gentle skincare and haircare products, protecting your skin from the sun with sunscreen, and taking care of your scalp will promote radiance.
