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How nutrition affects healthy hair, teeth and skin

08 Nov, 2022
An image showing healthy hair, skin, and teeth.

The way you look will have a big influence on the way you feel.

While a good hair care regime, regular visits to the dentist and a daily skincare ritual can help you keep you looking and feeling great, your diet and lifestyle also play a key role in the health of your hair, skin and teeth.

Stress, lack of sleep, smoking and too much caffeine and alcohol can all result in thin, brittle hair, skin breakouts and tooth decay. Exercising, eating well and complementing your diet with the vitamins, minerals and other nutrients your body needs will help enhance your lifestyle and the way you look. Natural, nutritional supplements for your teeth, skin and hair can also help.

Here, we take a look at the simple changes you can make to your diet to boost the way you feel inside and out.

An image showing healthy hair, skin, and teeth.

FIVE WAYS NUTRITION CAN AFFECT YOUR HAIR. SKIN AND TEETH

The food you eat can have a big impact on your appearance. If your diet is lacking in certain vitamins, minerals or other nutrients, it can manifest in many ways, from thinning hair or receding gums to flaky skin. Here are some of the most common nutritional deficiencies and the impacts they can have:

Iron
Hair loss, overly pale skin and general lack of energy are all signs of an iron deficiency. Red meat is one of the best sources of iron, and if you’re on a plant-based diet, whole grains and legumes are also beneficial.
 
Protein
Your hair and skin are made up of different proteins including collagen, elastin and keratin. Dairy products, meat and legumes are all good sources of protein. Protein helps repair damaged skin and also helps to prevent wrinkles.
 
Omega-3 fatty acids
Not all fat is bad for you. Omega-3 fatty acids come from foods like fatty fish and nuts. Your body cannot produce these essential fats on its own but needs them to function properly. They’re great for protecting the skin against eczema, acne and psoriasis.
 
Vitamins
Getting your daily dose of vitamins is essential for a healthy diet. A vitamin B deficiency can lead to hair loss and an itchy scalp whilst a vitamin C deficiency affects your skin. To ensure your body gets enough vitamins, try swapping out white bread for wholegrain, or eating more fruit and vegetables - especially those leafy greens.
 
Water
It goes without saying that hydration is key for maintaining good overall health. It’s essential in keeping your body functioning and maintaining healthy skin, hair and teeth. 

An assortment of spinach, eggs, and avocado, ingredients for a nutritious meal

THREE FOODS THAT BENEFIT HAIR

When it comes to achieving thick, glossy, healthy-looking hair, making small tweaks to your diet can pay dividends. Here are three foods you should aim to eat more of:

Eggs
Eggs are an excellent source of protein and biotin, that both promote hair health and growth. They’re also great sources of zinc and selenium which help the oil glands around the hair follicles work properly as well as aiding in hair tissue growth and repair.
 
Spinach
Like all leafy greens, spinach is great for your health, with it containing all sorts of nutrients such as folate, iron and vitamins A and C. Vitamin A helps in the production of sebum, which helps keep the scalp moisturised and healthy.
 
Avocado
Avocados are a great source of vitamin E and healthy fats. Vitamin E is an antioxidant that regenerates cells. It also helps protect your scalp from damage which in turn leads to poor hair health.

A bowl of brown rice, tomatoes, and potatoes, ingredients for a healthy meal.

THREE FOOD THAT BENEFIT YOUR SKIN

It’s harder to maintain healthy, vibrant skin the older we get, as the body’s natural ageing processes kick in and are tricky to reverse. However, making these small changes to your diet can help: 

Brown rice
Brown rice protects the skin’s elasticity which safeguards the skin from sun damage as well as having anti-ageing benefits.
 
Tomatoes
As a solid source of vitamin C, tomatoes help prevent wrinkles in the skin and also help to protect against sun damage.
 
Sweet potato
Beta carotene is a nutrient found in a number of fruits and vegetables, including sweet potatoes. Carotenoids help keep your skin feeling and looking healthy and also act as a natural sunblock (although you should still apply sun cream when in the sun).

 

A glass of milk and a fillet of salmon, rich sources of nutrients.

THREE FOODS/DRINKS THAT BENEFIT YOUR TEETH

Keeping your gnashers strong and healthy takes a lot of effort. While brushing, flossing and using mouthwash are essential, the food you eat can also help keep the emergency dentist at bay:

Milk
Drinking milk protects tooth enamel and helps to strengthen your teeth. Grass-fed dairy products contain vitamin K2, a nutrient that’s crucial for healthy teeth and gums.
 
Fatty fish
Tuna, mackerel, salmon and other fish are all high in vitamin D which is an important nutrient for the whole body. Vitamin D also reduces the risk of tooth decay.
 
Oranges
It is common knowledge that acidic foods can have a negative effect on your teeth. However, when eaten in moderation, oranges help strengthen the blood vessels and connective tissue in your mouth due to their high levels of vitamin C.

  

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Disclaimer:
Information and other content provided in Lily & Loaf blogs should not be construed as medical advice and should not be considered a substitute for professional medical expertise. If you have any medical concerns, you should consult with your health care provider.