5 Essential Nutrients For Healthy Skin & Hair

Sometimes, there’s more to healthy skin and hair than a regime of shampoo and beauty products. A good complexion comes from the inside out. For luscious hair and firm, supple skin, all you need is the right kind of diet, and to ensure you’re getting the right nutrients. 

Here’s the five best nutrients for your looks.
.

1. Vitamin C
Vitamin C is the building block of skin and connective tissue. Without it, your immune system is not only compromised, but your skin will become flaky, wrinkled and prone to infection. Fortunately, it’s not very difficult to come by. Many citrus fruits are rich in vitamin C, as are vegetables like bell peppers and broccoli. As an added bonus, this vitamin also battles UV damage in your skin, helping lower the risk of cancers.
.
2. Omega-3 fatty acids
Besides being great for your cognitive health, and battling inflammation, omega-3 fatty acids make up 3% of your scalp and hair cells, which is essential for maintaining healthy hair. Otherwise, it’s likely to become dehydrated, weak and prone to breakage. Good sources of omega-3 are oily fish and chia and sunflower seeds.
.
3. Iron
Iron is a major component in haemoglobin, which is the compound in your red blood that transports oxygen. If you have an iron deficiency, the levels of oxygen in your blood drops, causing lethargy and a suppressed immunity. Unfortunately, it also restricts the blood supply to your scalp, causing hair to become brittle and easily broken. To avoid shedding like a moulting dog, ensure you eat lots of leafy greens, beans and lentils, which are excellent sources of iron.
.
4. Vitamin E
Vitamin E is the king of antioxidants, especially when it comes to healthy skin. Found in many leafy greens and nuts, vitamin E helps to combat free radicals absorbed from the atmosphere, either from pollution or sunlight, which can cause degradation of collagen, and even deadly cancers!
.
5. Vitamin A
Apart from helping you see in the dark, vitamin A can do wonders for your complexion, as it’s a potent anti-ageing compound. Vitamin A speeds up cell turnover, allowing new, healthy flesh to rise to the surface, as dead skin is sloughed off. Whilst ingesting vitamin A is also beneficial, it works best as a topical cream. Be warned, however, as it can cause redness and irritation within the first few uses. For dietary sources, try carrots, sweet potatoes and kale.