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Life does not indulge a modern woman with special emotional comfort and carelessness. Fatigue, troubles at work, misunderstandings in the family and various ailments immediately affect the condition of the hair and skin. And I want to look prosperous and attractive!

In many ways, the situation can be corrected by a well-chosen diet. Experts believe that it is enough to regularly include certain foods in your diet so that your appearance does not depend so much on various adverse factors and everyday troubles. We will talk about the most useful food in this sense today.


1. Avocado fruit

7 healthy foods for hair and skin

South Americans call this fruit “butter of the forest” for a reason: the ripe fruit tastes like butter with a pleasant hint of nuts and greens.

Avocado pulp is very high in calories. It contains a large amount of fats, proteins and carbohydrates, rich in vitamin E, trace elements and polyunsaturated fatty acids, which are perfectly absorbed by the body. This combination of nutrients allows avocado to optimize the elasticity and oiliness of the skin. Eating this fruit helps reduce wrinkles in older women and acne in teenagers. No less beneficial fruits act on the skin locally when included in masks for the face and décolleté.

In addition, avocados are useful for certain diseases of the gastrointestinal tract, diabetes, cataracts. It is recommended to eat for people experiencing heavy physical exertion or recovering from operations or infectious diseases.

Avocado does not have a traditional fruit flavor, but goes very well with other foods (fish, nuts, shrimp, etc). Therefore, it is actively used in the preparation of snacks, salads, soups, sandwiches and even sushi. People on a vegetarian diet are happy to use avocados as a substitute for meat and eggs.

Avocado pulp has a fairly strong allergenic effect. In addition, pathogens such as listeriosis are often found in it. Therefore, the fruit should not be eaten by pregnant women, nursing mothers, small children and people with weakened immune systems.

We also recommend our article "Avocado benefits for health and longevity".


2. Flaxseed

7 healthy foods for hair and skin

Flax seed is a recognized leader among plant products in terms of the content of polyunsaturated omega-3 and omega-6 fatty acids. It is rich in vitamins, minerals, fiber (especially its most useful variety – gel-forming, or water-soluble). In addition, golden seeds that taste good contain extremely important substances for humans – lignans, which can provide powerful protection of blood vessels from sclerosis.

The cosmetic effect of flaxseed is expressed in increased hair growth, weakening the symptoms of seborrhea, healing aging skin. Improvement in the condition of the hair can be achieved by eating about three tablespoons of crushed seeds per day. Experts say that the beneficial properties are preserved in cases where flaxseeds are subjected to heat treatment (for example, when added to baking flour).

The use of a large amount of flaxseed can provoke an exacerbation in diseases of the gastrointestinal tract, as well as in cholelithiasis and urolithiasis.


3. Carrot juice

7 healthy foods for hair and skin

Freshly squeezed carrot juice contains a striking amount of beta-carotene, which is converted into vitamin A in the body. This substance is involved in the functioning of the thyroid gland and greatly affects the state of the hormonal background. Vitamin deficiency adversely affects the condition of vision, skin, hair, teeth and bones.

Carrot juice normalizes the condition of dry skin; it is useful in various dermatitis and other skin lesions. In nursing mothers, it improves the properties of milk, saturates it with substances useful for strengthening the immunity of babies. Pregnant women are advised to drink carrot juice for anemia and fatigue.

Vitamin A, which the body receives when drinking carrot juice, is fat soluble. This means that for a more complete absorption of the beneficial substance, juice intake should be combined with fatty foods.

Carrot juice has a slight diuretic and choleretic effect, which must be taken into account when taking it regularly. Long-term use of the juice can contribute to the appearance of a yellowish skin tone.


4. Raw egg yolk

7 healthy foods for hair and skin

The yolk of a bird's egg is one of the natural formations most saturated with microelements, vitamins and nutrients. This is not surprising, because it is designed to provide the embryo with everything necessary during its development. From one yolk, a person can get the daily norm of many vitamins, phosphorus, magnesium, iron, potassium, sulfur and other trace elements. In addition, the yolk contains "good" cholesterol, phospholipids, cholein, which prevents the development of malignant neoplasms, and lecithin. The use of yolks in food has a beneficial effect on the condition of almost all systems and organs, including the skin and hair.

It is impossible not to note an unfortunate feature: yolks that have not undergone heat treatment have a similar effect, but all experts are unanimous that eating raw eggs is very dangerous, since they can be infected with salmonella. The problem is solved quite simply: you only need to eat raw quail egg yolks. In this case, the risk is minimal (salmonella is not found in quail eggs).

In cosmetology, egg yolks are actively used as part of masks that increase skin elasticity, mixtures to strengthen hair and eliminate dandruff, etc. When eating egg yolks, it should be remembered that they can cause an allergic reaction and exacerbate gallstone disease.

We also recommend our article "Egg is a health superfood".


5. Olives

7 healthy foods for hair and skin

Fresh fruits of the olive tree contain up to 80% of healthy fats, including monounsaturated acids, necessary to strengthen the mucous membranes and cell membranes. Olive oil helps detoxify the body and slow down the aging process.

As a rule, trade offers exclusively canned (salted) green and black olives. Contrary to popular belief, black varieties are not more ripe; they are simply fruits with a specially fixed dark color. To fix the color, iron compounds are used, which in small concentrations do not harm the body. It is believed that moderate consumption of canned olives (3-5 per day) has an extremely beneficial effect. The use of these fruits for food has practically no contraindications.

In cosmetology, cold-pressed olive oil is used. For example, a mask of a tablespoon of olive oil and egg yolk tightens and tones the skin very quickly.

We also recommend our article "Interesting facts about olives".



6. Fatty fish

7 healthy foods for hair and skin

Oleic, palmitic, polyunsaturated omega-3 and omega-6 fatty acids are vital for the body, but can only be obtained from food. Their main source is sea fish of fatty varieties. The use of such fish at least three times a week provides conditions for maintaining healthy hair and skin, elasticity of blood vessels, to reduce inflammation and reduce swelling.

Salmon, herring, mackerel, sardine, flounder and halibut are especially useful.


7. Nuts and seeds

7 healthy foods for hair and skin

They contain useful oils, proteins and vitamin E. The use of any seeds has a beneficial effect on the condition of nails, hair and skin, helps to maintain health and youth, activate brain activity, and improve memory. To achieve the optimal effect, you need to eat 25-50 grams of nuts or seeds per day.

Preference should be given to seeds that have not undergone heat treatment: they have more nutrients. However, it must be remembered that many nuts have an allergenic effect.

We also recommend our article "Nuts – natural vitamin and mineral complexes".


Healthy skin and hair is ensured not only by a properly selected diet, but also by a healthy lifestyle. It is impossible to look good without getting enough sleep, without being outdoors and preferring sitting at the computer to physical activity. By combining moderate exercise, healthy nutrition and a normal daily routine, you can achieve good skin and hair without resorting to expensive cosmetic procedures.



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