The omega-3 fats in fish help boost collagen production for healthy skin and hair. It may also provide a degree of protection from harmful UV rays. Fatty fish such as mackerel, salmon and herring are excellent fish source for glowing skin. They are rich sources of omega-3 fatty acids, that are essential for maintaining skin health. Omega-3 fats are needed to keep the skin thick, supple and moisturised.
Fish that are rich in omega-3 are also linked to hair growth. Fatty fish is also huge source of protein, vitamin D, vitamin B, selenium. These nutrients may help promote strong and healthy hair. Eggs are also good for hair growth because it contains biotin, a mineral that may help boost hair growth. Deficiency in biotin may cause hair thinning.
Your body cannot make omega-3 fats, so you have to get them from food or supplements. These healthy fats help protect you from diseases. However, your body also needs them to grow hair and keep it shiny and full. Hair is continuously growing and being replaced. The follicles are constantly creating new hairs from nutrients in the body. Certain proteins, fats and nutrients are especially important for strong, healthy hair.
Healthful fats are an important part of every diet. Brazil nuts are great source of minerals and selenium which may help boost hair growth. However, too much selenium can cause brittle hair and hair loss. It may also cause nausea, skin rashes, and nervous system problems.
People who may follow a vegetarian or vegan diet can get omega-3s from plant-based sources such as walnut, avocado, flaxseeds, chia seeds, soybean oil or fortified foods. Foods fortified with vitamin D, helps improve hair growth, and important for muscle, nerves and immune systems. The fortified foods may provide bulk of the vitamin D and maybe in breakfast cereal, yogurt, orange juice, soy drinks and margarine.
Omega-3 fats may guard against dry, red or itchy skin. It may moisturise the skin and fight red, dry skin caused by skin disorders. Omega-3 levels build up quickly in the body once you take supplements. However, it may take up to 6 weeks to 6 months to see significant change. Omega-3 fats help prevent wrinkles.
Research shows that high GI foods consumption, like white bread causes a drastic spike in blood sugar and insulin that has been linked to acne. Simple carbs like refined sugar found in most cookies, cakes, candy and non-diet soft drinks cause insulin levels to spike. It creates a wave of inflammation throughout the body which leads to a breakdown in collagen and elastin. These fibres give skin its elasticity and strength.
In addition to omega-3 fatty acids from fatty fish, sweet potatoes, broccoli, soy, tomatoes and fresh fruits benefits the skin. What you eat may have a big impact on your skin. Cocoa contains antioxidants that may protect your skin against sunburn. These antioxidants may also improve wrinkles, skin thickness, hydration, blood flow and skin texture.