Beauty from Within: Natural Ways to Improve Hair and Skin Through Diet

Your hair and skin are direct reflections of your internal health. You can spend fortunes on external products, but true, lasting radiance comes from providing the correct building blocks through a nutrient-rich diet.

1. Protein: The Structural Foundation

Hair is made primarily of keratin, a protein. Adequate protein is essential for hair strength, thickness, and preventing hair loss (BBC Good Food, 2024).

• Action: Ensure intake of high-quality protein at every meal.

• Sources: Eggs, fish, poultry, lentils, dairy, and sprouts.

2. Iron and $\text{Vitamin C}$

Low iron (ferritin) is a major cause of hair loss, as it disrupts the nutrient supply to the hair follicle. $\text{Vitamin C}$ is essential for absorbing iron and for synthesizing collagen (the structural protein of skin) (BBC Good Food, 2024).

• Action: Cook with an iron vessel to boost iron. Pair iron-rich foods (lentils, spinach) with $\text{Vitamin C}$ sources (citrus, Amla).

3. Healthy Fats (Omega-3s)

Omega-$\text{3}$s are found in the cells that line the scalp and provide the oils that keep your scalp and skin hydrated, preventing dryness (BBC Good Food, 2024).

• Action: Increase intake of fatty fish, walnuts, and chia/flaxseeds. For cooking, use cold-pressed groundnut oil or coconut oil to provide essential moisturizing fats.

4. $\text{Vitamin A}$ (Sebum Production)

$\text{Vitamin A}$ is needed to produce sebum, the natural oil that conditions the scalp and skin.

• Sources: Orange/yellow vegetables like carrots and sweet potatoes (high in beta-carotene).

5. Zinc and Selenium

These minerals protect the scalp and skin from oxidative damage.

• Sources: Nuts (Brazil nuts, almonds), seeds, and eggs.