Eating a balanced diet is essential for every human being, whether it’s someone looking to make their skin shiny or just trying to maintain a healthy lifestyle. Basically, wrinkling, pimpling, and discoloration can be due to an insufficient supply of nutrients in the body. Why do we say that? The body has a self-regulating system that repairs damaged tissues. It’s similar to when you work out in the gym, which leads to a breakdown of muscle fibers; however, without sufficient protein intake, the body is unable to repair and increase the muscle size, which is why gym goers are expected to have a protein-filled diet specifically tailored to their workout. Therefore, having a diet filled with essential vitamins and nutrients is vital for the maintenance of healthy skin and hair. 

Doctors and dieticians can assist you in finding the perfect diet plan that fits your goals and condition. However, one might worry about standing in queues and allocating time just to get a diet plan. Therefore, seeking online medical expertise or an online doctor consultation will help you save time and energy. Websites such as Your Doctors Online provide users with easy access to expert nutritional advice from nutritionists and doctors without having to go to a clinic physically.

Let’s discuss some of the major vitamins and minerals that help keep your skin healthy and young.

Take in lots of Omega 3 fatty acids in your diet

Dermatologically, there are multiple research papers to support the fact that omega 3 fatty acids are good in preventing skin wrinkling, keeping it hydrated and ensuring elasticity. Fatty fish like salmon or sardines are rich in Omega 3 fatty acids, so, keep an eye on those.

Vitamin E? Give me more

The human body requires a range of vitamins for its normal functioning; however, for the skin, Vitamin E might just be one of the best vitamins for reducing inflammation and maintaining normal structure. Vitamin E is widely considered to be the most powerful antioxidant to exist in the human body. It protects the skin against oxidative stress while also removing free radicals, which are known to induce premature aging in the skin.

Biotin, the hair food

Vitamin B7, commonly known as Biotin, is a magic supplement for those experiencing hair loss, hair thinning, or just want to keep their hair healthy. Many physicians informally refer to it as the “Hair food” due to its role in the keratinization of the hair and nails. If you’re experiencing hair loss or hair thinning, your doctor or dietician might prescribe Biotin along with minoxidil or finasteride to support hair growth. Eggs, nuts, and seeds are the best sources of Biotin.

Beta-carotene/ Vitamin A

Vegetables such as carrots and sweet potatoes contain Beta-carotene, which the body later converts to Vitamin A. People often ignore the role of Vitamin A on the skin, focusing solely on the eyes. However, Vitamin A is crucial for skin cell turnover, making the skin glow and refreshing the skin cell barrier, which in turn also helps reduce acne breakouts. A well-known anti-acne medication, Isotretinoin, is derived from Vitamin A.

Zinc

Zinc is an essential mineral in the body that has multiple functions throughout. It assists in the production of keratin, which makes your hair and nails look healthy. Low zinc levels in the blood are known to cause “telogen effluvium,” a process in which new hair sprouting is delayed, making hair look thinner. Zinc can be found in all kinds of nuts and seeds, including walnuts, almonds, chia seeds, etc.

Vitamin C/ Ascorbic acid

Collagen, the protein responsible for skin structuring and preventing aging, requires Vitamin C. Without Vitamin C, the skin might be unable to adequately synthesize collagen, which can lead to premature aging, wrinkling, and loss of elasticity. Vitamin C also prevents hyperpigmentation by stopping the uneven production of melanin. Citrus fruits such as lemons and oranges are abundant with vitamin C.

These vitamins and minerals are just the tip of the iceberg, the body takes in hundreds of nutrients with each meal that are utilized in different aspects of the normal functioning of the body’s systems. The goal is to keep a healthy diet full of nutrients mentioned above. This will allow your body to keep regenerating healthier cells making your skin, hair and nails look much more healthy and fresh. The bottom line is “Keep a healthy diet”.