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Who doesn’t want to look good, with glowing skin and lustrous hair? Nourish your skin and hair using
superfoods as they are valuable sources of nutrients in your healthy diet.

I assume everyone has the desire to have flawless skin and hair. As the well-renowned poet from the 19th century John Keats mentioned in one of his poems “A thing of beauty is a joy forever.” 

The importance and value of beauty will never be reduced. It is always a source of contentment and ecstasy. It grounds the desire for beautiful looks. In order to fulfill this longing you apply make up, which is no doubt an art to beautify your looks. But in my view, beautiful skin and hair are more an inside job. You are what you eat, as your food determines the beauty of your skin and hair. 

So what are you waiting for?

Bring the super foods for glowing skin and lustrous hair on your plate.

Your food can be a valuable source of assistance in your skin and hair related problems like acne, wrinkles, premature graying, itchy scalp etc.

In this blog I am illustrating certain superfoods to get plump and glowing skin and radiant hair. As food has numerous beauty nutrients to make your skin and hair look beautiful.

The superfoods which I am going to discuss are not any magic food, but if you incorporate them in your diet along with lifestyle and eating habits changes, these superfoods will definitely affect how you look and age

A healthy diet is a combination of Macro and Micro nutrients including Protein, Vitamin’s, rich fats,… I have identified few superfoods which are rich in these nutrients and categorised based on these Marco and micro nutrients. Also, these superfood can be easily included in your daily diet.

superfoods for Nourishing your skin and hair
Superfoods for beautiful skin and hair

1. Protein

Our skin and hair are made up of protein (keratin, collagen and elastin). To boost the production of keratin an adequate amount of protein is essential. In order to get healthy and glowing skin and hair, be attentive towards the consumption of protein in your diet. Don’t go overboard, rather have a varied and balanced diet which includes antioxidant rich fruits and vegetables along with meat, eggs, legumes and dairy products which are good sources of protein.

2. Vitamin E enriched foods

Vitamin E prevents skin from damage and supports the scalp and gives hair a strong base to grow. Almond, pumpkin seeds, avocado, pine nuts, hazel nuts and sunflower seeds are vitamin E enriched superfoods. 

3. Healthy fats rich diet

It’s a general conception that if you exclude fats from your diet, you will get a narrower waistline. This concern over fats is misguided and obsolete, as healthy fats are essential for healthy and glowing skin. Essential fatty acids omega-3 and omega-6 are required for youthful, plump and radiant skin. Almonds, flaxseeds, peanuts, walnuts, sunflower seeds and soyabean oil are rich in these essential fatty acids.

4. Good amount of beta-carotene in diet

If you are struggling with dryness of skin and hair, you must consider to include colourful fruits and vegetables and foods rich in vitamin A in your diet. Beta-carotene is no doubt a superfood for your skin and hair, which is converted into vitamin A in your body. Carrots, spinach, mango, watermelon and pumpkin are some sources of beta-carotene.

Just like ” An apple a day keeps the doctor away,” similarly ” A carrot a day keeps the dermatologist away.”  Beta-carotene is certainly a nutrient that prevents and preserves your skin and hair. It reduces wrinkles, hair thinning, blemishes and provides soft and shining locks and skin. Just be mindful of the fact that you have to stay away from excess consumption of it.

5. Sufficient amount of vitamin C in diet

Include oranges, strawberry,  guava, kiwi fruit, lemons, grapefruit like citrus fruits in your diet, as these vitamin C enriched fruits can serve as natural beauty therapy. Vitamin C stimulates collagen production and imparts bright and glowing skin, reducing skin pigmentation. Vitamin C deficiency leads to dryness of hair, split ends and dandruff. It is incredibly beneficial for hair growth.

6. Zinc

It is a vital micro-nutrient for healthy skin and hair. Zinc’s regular and moderate consumption will be helpful in achieving beautiful skin and hair. Zinc has anti-inflammatory and anti-bacterial properties that helps to reduce acne and regulates the production of oil and excess sebum. Zinc enriched foods like meat, cashew nuts, beans, lentils, eggs and chickpeas etc. aids in zinc deficiency which leads to skin damage and hair loss.

7. Iron

If you have hair fall with more dry, brittle and dull hair and your skin looks pale, feels itchy and you notice cracking at the sides of the mouth, all these may be the symptoms of low iron levels in your body. Include more iron rich foods like meat, eggs, leafy green vegetables, dry fruits, whole grains and legumes but it is also true that iron from legumes and whole grains is not easily absorbed by the body, that’s why it is advisable to include vitamin C rich foods like citrus fruits, capsicum etc. to your meals to increase the absorption of iron.

8. B-complex vitamin:

The eight B vitamins are truly superfoods for healthy skin and hair. Adequate amount of B complex vitamin can fix hair and skin related issues. Make sure to have B complex rich foods like whole grains, eggs, chicken, dairy products, mushrooms, banana, legumes, peas, yogurt etc. in your diet on daily basis, as our body can stock small amount of B vitamins.


Achieving Flawless skin and hair is a process, in which you have to be conscious of a nutrient-filled diet along with a good skin and hair care regime. In my opinion crash diet plans should be avoided, as it often leads to essential vitamins and minerals deficiency, that in long run reflects on your skin and hair health.

Adopt a holistic approach to maintain the nutritional level of your skin and hair. Have meals made up of seasonal vegetables and fruits and last but not the least pay attention towards adequate hydration.

Include these superfoods in your diet and look as healthy as you feel from inside and get glow from the inside out.

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