Essential Nutrient for Skin and Hair

Introduction:

Diet and nutrition affect an individual's overall health and play a significant role in skin, nail, and hair health. Individual dietary intake is seen in the quality and texture of hair and skin. A healthy diet helps in fighting various issues related to hair and skin. There are specific nutrient ingredients in diet that can help grow hair and prevent skin aging. Hair acts as heat insulation and protects from ultraviolet radiation. There is evidence that suggests that vitamins and minerals in the diet can help in enhancing hair growth. The skin is the body's largest organ which acts as a barrier against various microorganisms. It also protects the fluid level in the body. Therefore, it is essential to take care of the skin properly.

What Is the Role of Diet in Healthy Skin?

Skin is a vital organ of the human body. It has various functions such as thermoregulatory, immune, barrier, endocrine, sensory, and synthesis of vitamin D. Texture, elasticity, surface sebum, and skin sweating depend upon the environment, diet, and the individual's age. Sun exposure, smoking, aging free radicals, and an unhealthy diet can result in unhealthy skin. It causes loss of water and collagen deterioration, due to which skin ages faster. Given below are various constituents of the diet responsible for healthy skin and hair:

• Vitamin A - This fat-soluble vitamin plays an essential role in keeping vision, skin, and immune systems healthy in the body. Retinol is one of the types of this vitamin that plays an essential role in the antiaging treatment of the skin too. Deficiency of this vitamin results in scaly and dry skin and hair loss.

• Vitamin C - A potent antioxidant, vitamin C, helps fight free radicals in the body, damaging elastin and collagen. It helps sustain skin structure by making it firm and tight. It helps in reducing wrinkles and signs of aging. It improves acne inflammation and boosts the immune system. Vitamin C protects from ultraviolet rays and increases collagen production in the body. It also helps in correcting pigmentary problems in the skin.

• Vitamin E - It is a lipid-soluble antioxidant that helps reduce sun exposure damage. It helps in reducing wrinkles and pigmentation in the skin. In addition, it lowers the risk of carcinomatous damage to the skin.

• Vitamin K - Vitamin K helps in the treatment of bleeding of the skin. It also helps in reducing the dark circles around the eyes.

• Vitamin B Complex - It plays a vital role in hair and skin health. Biotin reduces skin inflammation, skin peeling, and skin itching. Niacin maintains skin moisturization and reduces inflammation. Pantothenic acid prevents dryness. Biotin is a part of this vitamin, which acts as an over-the-counter beauty essential. Deficiencies of this type can result in the thinning of that hair along with brittle nails and scaly skin.

• Selenium - It protects the skin from damage caused by the sun. It also helps in elastin development, a major constituent of skin texture.

• Zinc - It helps repair damaged tissue and heal wounds. It protects the skin from harmful ultraviolet radiation. Moreover, it plays an essential role in the proper functioning of the immune system, cellular metabolism, and wound healing. However, zinc does not provide hair growth, but adding it to the diet can prevent hair loss.

• Copper - It helps in elastin development and is efficient in the reduction of acne on the skin.

• Essential Fatty Acid - It helps appropriate functioning and flexibility of the skin cells. Omega three fatty acid aids in facial redness and anti-acne and anti-inflammatory properties.

What Is the Role of Diet in Healthy Hair?

The growth of the hair is continuous. It is being replaced as the follicles are creating the hair from the nutrition in the body. Diet and nutrition affect the growth and quality of the hair follicles. The American Academy of Dermatology states that people lose approximately 50 to 100 hundred strands of hair daily, which is replaced by the regrowth of hair follicles daily. Dietary constituents such as minerals, vitamins, and protein are essential for hair's health and growth.

Given below is the role of diet in maintaining the health of the hair.

• Protein - Protein is one of the major dietary components required for healthy hair growth. Hair strands consist of a protein which is known as keratin protein. It promotes the growing phase of hair.

• Iron - Iron helps maintain the quality of hair. A deficiency of iron leads to weak, fragile hair and hair loss.

• Vitamin D - Vitamin D is vital in hair growth and the hair cycle. It speeds up an individual's rate of hair growth.

What Food Items Help in Healthy Hair Growth?

The following foods help in promoting healthy hair growth:

• Eggs - It is a very good source of protein and biotin, which helps in promoting healthy hair growth.

• Berries - It is enriched with many antioxidants that support hair growth.

• Spinach - It contains a high amount of vitamin A and vitamin C, which promotes hair growth.

• Sweet potatoes - They contain a high amount of vitamin A, which promotes hair growth by increasing sebum production.

• Fish - It is a great source of omega-3 fatty acids, improving hair density and growth.

What Are the Food Items That Help in Maintaining Healthy Skin?

The following foods help in promoting healthy skin:

• Carrot - It is a very good source of vitamin A.

• Green Tea - It has antioxidant properties, which promote good skin.

• Citrus Fruits - Citrus fruits like oranges and lemons are very good sources of vitamin C.

• Berries - It has antioxidant properties, which help in maintaining good skin.

• Almonds - It is enriched with Vitamin E.

• Yogurt - It acts as a probiotic, which is very good for gut and skin health.

• Sweet Potatoes - It has antioxidant properties.

• Vegetables - It contains a high amount of vitamin, minerals, and fibers, which help reduce skin edema and aging.

• Salmon - It is enriched with essential fatty acids, which are good for the skin.

• Legumes - It has a high source of biotin.

Conclusion:

Nutrition and diet affect an individual's hair and skin. Various micronutrients and macronutrients help improve the skin's texture and enhance the hair's growth. Diet plays a vital role in an individual's overall well-being. It nourishes the body from the inside out, which can be seen as a radiant glow. We should always incorporate healthy habits into our lifestyles. Sweetened and ultra-processed food should be avoided. Specific nutrition can be incorporated with the help of a specific diet. However, healthcare professional advice should be considered before taking supplements.