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21 Foods for Great Skin and Hair
by Jane Meggitt
Although topical products can help, radiant skin and healthy hair result from the inside out, not vice versa. While you’re probably familiar with some of the best foods for hair and skin, others may surprise you. They contain nutrients especially beneficial for skin and/or hair, including vitamins A,C and E – all antioxidants - the various B vitamins, vitamin K, carotene, biotin,omega-3 fatty acids and zinc. A big plus – these healthy foods are delicious. Even if a few of them don’t please your palate, there are plenty on this list that will make your skin glow and your hair shine. Take note of what’s not on this list – dairy products and red and white meat.
Broccoli
Cruciferous veggies, also known as brassica, are full of antioxidants.
Brussels sprouts
Another brassica, sprouts help detoxify the liver. Toxins in the liver equal poor quality skin and hair.
Carrots
A good source of antioxidants, carotenes and fiber.
Canned pumpkin
Yes, a canned food is good for you. Canned pumpkin is high in fiber and low in fat, and packed with vitamin A.
Collard greens
Collard greens are another brassica member and excellent source of vitamin K. Take care not to overcook these healthy greens.
Eggs
The whites contain biotin, essential for healthy hair, while the yolks have plenty of vitamin E.
Grapefruit
Both the red and pink varieties are great sources of carotene, vitamin A and C, potassium and lycopene, a type of carotene.
Kale
Also a brassica, kale is loaded with antioxidants and contains no fat.
Lemons
Generally consumed as lemonade, this refreshing drink benefits skin and hair and lemon itself has many therapeutic properties.
Lima beans
Lima beans are a first-rate source of micronutrients and fiber.
Oysters
These shellfish contain plenty of zinc, omega-3 fatty acids and various antioxidants.
Oranges
Oranges and vitamin C are virtually synonymous.
Papaya
Papayas are a top source of antioxidants and carotenes.
Peas
Peas are a good source of B vitamins, vitamin K, zinc and other minerals.
Red bell peppers
While all peppers contain lots of vitamin C, this type hosts the most.
Salmon
This is a great source of omega-3 fatty acids.
Strawberries
One of the healthiest fruits, strawberries contain fiber, vitamin C, omega-3 fatty acids and a variety of micronutrients.
Spinach
Popeye knew what he was talking about. Spinach is high in vitamins A,B6,C, E and K, along with zinc.
Sunflower seeds
Sunflower seeds are chock full of zinc.
Sweet potatoes
Vitamin A, C, the B vitamins- sweet potatoes are among the planet’s healthiest foods.
Trout
Purchase farmed rather than rainbow trout, as the former was raised in waters free of contamination. This delicious fish is full of omega-3 fatty acids.
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