How does my diet effect the condition of my hair and skin? | #healthysara

I often mention how important a good diet is for your hair. What we eat has a huge impact on our hair and skin's health, so I decided to go into more detail on some of the food that is good for your hair and skin and why. And also what food to avoid. Hope you find it helpful. As we all know Beauty starts from within.

Even though, you can find beauty supplements in most stores, try to get the nutrients you need from foods whenever possible.

Foods that are good for you

1. Water
Plenty of water. Our body needs to be hydrated and it goes for our hair and skin as well to stop it from looking dull. Water helps to flush out toxins in our bodies and makes us look healthy. Our bodies need 2-3 litres every day.

2. Green Tea
Green Tea contains antioxidants that prevent UV- induced oxidative damage to your skin.

3. Avocado
My favourite, I can easily live on avocado. The monounsaturated fats in avocado help to improve your skin tone. They're also vital to maintaining good moisture levels in the epidermal layer of your skin making it look and feel smoother, healthier and maintains your skin's elasticity and firmness. Containing omega-9 fats can help to reduce skin redness and irritation  and helps to repair damaged skin cells.
Avocado protects your skin from wrinkles and other visible signs of ageing   with its antioxidant carotenoids, vitamin E, which prevents ageing from sun exposure.
Avocado also has benefits for your hair, encourages hair growth and keeping it moist and healthy.

4. Salmon
Salmon has loads of omega-3 fatty acids, a high-quality protein source which also is full of vitamin B-12 and iron. Omega-3 is needed to support scalp health. Deficiency can result in dry skin and scalp and dull looking hair.

If you don't eat fish like me make sure you include flaxseed in your diet for plant-based omega-3 fats. I sprinkle some on my cereal or in salads.

5. Dark green vegetables
Broccoli, spinach, Swiss chard and Kale are some of the dark green vegetables that are an excellent source of vitamins A and C, which your body needs to produce sebum, your body's natural hair conditioner.
Dark green vegetables also provide iron and calcium.

6. Beans
Beans and pulses like kidney beans or lentils are great for your skin and hair and should be part of your diet. They provide plenty of protein that promotes hair growth, but also provides iron, zinc, potassium and biotin.
Biotin helps to strengthen hair and prevent from breakage, whilst zinc helps with hair growth and repairing damaged hair. Potassium keeps your scalp healthy and helps prevent hair loss. It is also Anti ageing for your skin.

7. Nuts
Brazil nuts are one of the nature's best sources of selenium. It's a great anti ageing for your skin and it helps to get rid of acne. Selenium also boosts hair growth and prevents dandruff.
Walnuts contain alpha-linolenic acid, an omega-3 fatty acid that helps to condition your hair. They are also a great source of zinc, as are almonds, cashews and pecans. Deficiency of zinc leads to hair-loss so make sure you eat those nuts.

8. Whole Grains
Whole grain foods like bread and whole grain cereals provide with zinc, iron and B vitamins. Iron keeps your hair follicles healthy  and hair oils circulating.

10. Blueberries
The antioxidants in blueberries prevent from premature ageing. They also prevent hair loss.

11.Carrots
Carrots are an excellent source of vitamin A, which promotes a healthy scalp along with good vision. A healthy scalp is essential for a shiny, well-conditioned head of hair.

12. Tomatoes
Tomatoes are the best source of the anti-aging antioxidant lycopene, which protects your skin from sun damage and sunburn.

13. Fruit
Our body needs Vitamin C to make collagen - a protein that helps support ligaments, blood vessels and keeps the skin and other organs together.
Vitamin C keeps your hair strong and rich in colour. It also helps strengthen your immune system. The best source of vitamin C is from fruit and vegetables.

14. Eggs
Eggs are one of the best sources of protein. A deficiency of protein can lead to brittle hair and colour loss.

15. Dark Chocolate
Dark chocolate, I mean at least 70% cacao, helps skin stay hydrated and protects skin from sun damage.

Foods to avoid:
Sugary/Starchy Foods
When it comes to foods that have a negative effect on your skin, foods high in sugar and starch are at the top of the list. These foods are associated with acne breakouts and an increase in blood sugar can ultimately lead to fly glycation of collagen - this is when sugar molecules attach to collagen, leading to collagen stiffening, loss of elasticity and skin wrinkles.

Poor quality, packaged and processed foods
These foods should be avoided as during processing living enzymes and nutrients are broken down and lost and can give you nutritional deficiencies, which will show up on your skin. In general the better the quality of your food the better your health and skin. Processed fruits and vegetables have lower water content so won't hydrate your skin as much as the fresh stuff. Try and buy organic as much as possible as there will be fewer toxins and pesticides in your food.

I hope this has been helpful to you. There's plenty of foods I haven't been able to mention so please leave a comment if you have any questions and I'll try to help.
So what food will you add to your hair and skin care?