Nutrients for glowing skin, shiny locks

A healthy balanced diet supplies the body with essential supplements and promotes both good health and beauty

By Author  |  Published: 20th Nov 2019  4:53 pmUpdated: 20th Nov 2019  6:20 pm

You really are what you eat. Diet plays an important role in keeping the skin and hair healthy. The right food can support your mood, boost your energy, maintain a healthy weight and keep your skin, hair shiny, lustrous and strong. The foods people eat have an impact on the growth, strength, and volume of skin and hair.

Whatever you consume will reflect on your skin and hair. Diet has a huge impact on health. The secret to gorgeous hair and glowing skin actually are in our own kitchens.

A healthy, balanced diet that supplies the body with the essential nutrients, promotes both good health and beauty. Smooth skin, lustrous hair, bright eyes, slim figure and vitality owe much more to our diets than we know.


It requires an adequate amount of nutrients to maintain normal functions, including that of cell renewal. Good blood circulation is also essential. A deficiency of vitamins and minerals can lead to problems and even premature skin ageing. Vitamin C strengthens the immune system and delays early ageing. It also helps to maintain healthy collagen. Vitamin B is important for the formation of healthy new skin cells. Similarly, Vitamin A and E play significant roles in maintaining the smoothness of the skin texture.

If you have oily skin that is prone to blackheads, spots and pimples, ensure that your diet contains enough fibre. Cut down your intake of sugar, starch and fried foods and increase your intake of raw foods, like fresh fruits, raw salads and sprouts. Stick to whole grains and drink enough water and fresh fruit juices.


Nutritional deficiency is one of the most common causes of hair loss. The daily diet is as important for the hair as it is for every part of the body. Apart from proteins, the daily diet must supply the body with adequate amounts of vitamins, minerals, trace elements and bioflavonoids.

The minerals that are essential for healthy hair are iron, zinc, magnesium, sulphur, potassium and iodine. Zinc, for example, contributes significantly to the formation of enzymes in the body. The minerals also need to be properly balanced, for the efficient functioning of various nutrients. Sulphur is necessary for the proper functioning and utilisation of the B-Vitamins. Iodine is necessary for the healthy functioning of the thyroid gland.

Biotin, one of the B Vitamins, and essential fatty acids are also important for the hair. The essential fatty acids help to promote hair growth and are available in fish, flaxseed, flaxseed oil, walnuts and soyabean. Biotin is present in eggs and whole grains.

Therefore, for your daily diet must consist of fresh fruits and vegetables, eaten raw. Leafy vegetables are important. Protein can be obtained from lean meats, fish, egg, paneer, yoghurt, dals, peas, beans and nuts. Sprouted grains are of great benefit to the hair.