10 foods for beautiful hair and skin. Don't buy expensive tablets, bet on a varied diet!

The market is bursting with all sorts of "beauty boosters" or pills that promise to give you beautiful hair, skin and nails. Before you invest money in overpriced preparations, try to make the most of your food. Here's a list of the top 10 foods that have a positive effect on skin appearance and hair growth and should definitely not be missing from your diet,

As a preface, it is important to mention that apart from proper nutrition, you should also make sure that you drink enough and get enough sleep, which also have a direct impact on the appearance of your skin. If you have been dealing with acne for a long time, it may be a hormonal problem, among other things, where it is appropriate to consult a doctor and set up an appropriate treatment. Of course, if you're suffering from dry hair, split ends, frizz or dandruff, don't forget to take the right care. The basics are to wash and dry your hair properly and to know how not to damage it with a hair straightener.

What shouldn't be missing from your diet to keep your skin and hair glowing with health?

1) Oily seafood

Oily marine fish such as salmon, mackerel and herring are rich in omega-3 fatty acids, which are very important for maintaining skin health. If your skin is very dry, it's possible that you're lacking omega-3s.

Omega-3s and zinc in oily fish help against inflammatory processes in the skin, and some studies show that they can improve acne, psoriasis and lupus.

They also contain vitamin E, which is essential for protecting the skin from free radical damage.

They are a great source of protein, selenium, vitamin D3 and B vitamins that can promote hair growth, strength and health.

2) Avocados

Avocados are an excellent source of essential fatty acids and vitamin E, which promote hair growth, have an effect on skin hydration and protect against oxidative damage caused by the sun and environment. One medium avocado (about 200 grams) provides 21% of your daily vitamin E needs. It also contains an abundance of vitamin C, which our skin needs for collagen production, specifically vitamin C contributes to collagen strength. Collagen is one of the basic building blocks of connective tissues and keeps the skin supple and healthy.

3) Walnuts

Walnuts have more omega-3 and omega-6 fatty acids than most other nuts. These fatty acids improve the condition of the scalp and a lack of them can cause dandruff. They contain zinc, which prevents hair fall and is anti-inflammatory (improves acne), vitamin E, vitamin C, selenium and vegetable protein.

4) Eggs

Eggs are a source of protein, biotin, zinc, selenium, vitamin A, D, E and K and other nutrients. Hair follicles are mainly made up of protein, so a lack of protein in the diet will often cause hair loss and deterioration. Biotin is essential for the production of a hair protein called keratin, which is why biotin supplements are sold to promote hair growth.

5) Batatas

Sweet potatoes contain an abundance of beta-carotene, which protects your skin cells from the sun's rays. Beta-carotene is converted into vitamin A in the body, just 100g of sweet potatoes will cover the recommended daily allowance of vitamin A. Vitamin A strengthens hair roots and helps hair growth. Sweet potatoes also contain vitamin C, manganese, potassium, vitamin B5 and B6 and vitamin E. Pantothenic acid (vitamin B5) is a water-soluble vitamin that improves the quality of skin, hair and nails.

6) Sweet peppers

Red, orange and yellow peppers are excellent sources of beta-carotene and vitamin C, which as we wrote above, helps collagen production, Compared to lemon, they have up to 3 times more vitamin C. In our body, this vitamin acts as a powerful antioxidant that protects skin and hair from free radicals that can cause hair loss. This is from extensive studies showing that consuming more vitamin C in women has a positive effect on skin condition, slowing down the formation of wrinkles and drying of the skin during aging.

7) Broccoli

Broccoli is a good source of vitamins (C, E, B1, B9), minerals (potassium, calcium, phosphorus, zinc) and carotenoids, which are important for skin health. It also contains sulforaphane, which can help prevent skin cancer and protect the skin from sunburn.

8) Shrimp

Shrimp is a source of complete protein, B vitamins, zinc, iron, and vitamin D, which can aid hair growth. They also contain small amounts of healthy omega-3 fatty acids. 100g of shrimp will provide 38% of your daily vitamin D needs. Some studies show that vitamin D deficiency is directly linked to excessive hair loss. Zinc helps reduce inflammation and counteracts the skin bacteria P. acnes, which causes problematic skin.

9) Beans

Beans are a source of vegetable protein, iron, zinc and biotin, which are essential for optimal hair and skin health.

10) Tomatoes

Tomatoes are a good source of vitamin C and all the major carotenoids, especially lycopene. These carotenoids protect the skin from sun damage and can help reduce the formation of wrinkles. Fat increases the absorption of carotenoids, so always supplement tomatoes with olive oil or a fattier cheese, for example.

Bottom line

What we eat has a huge impact on the appearance of our skin, hair and nails. Before you buy expensive tablets, make sure your diet is varied enough and regularly include foods from the above list. You will enjoy real food as opposed to pills.

Sources of images and information: healthline.com - 1, 2, brightside.me, mybeautygym.com, ionthescene.com, findatopdoc.com, Anna Nyström