You are what you eat!
Your personality is mirror of your diet. Kids having healthy and nutritious diet not only feel energetic throughout the day but also look great in terms of their skin, hair and overall appearance.
Taking care of your kid’s skin and hair is as important as their health. Kids are more prone to skin and hair problem as they are exposed to the sun and dirt more as compared to adults, primarily because of school activities and other sports and social activities. Dry skin, itchy and red skin, fizzy hair, grey hair, hair loss and dandruff can be possible because of sun and dirt. By giving balanced and nutritious diet you can help your child best skin and hair that lasts a lifetime. (some food and tips to tackle dryness?)
Nutrients for glowing skin and hair growth:
Healthy fat– This includes both omega 3 and omega 6 fatty acids which are kinds of unsaturated fats. For healthy skin and hairs we need a balance of both types of fats. They can help to get glowing skin and shiny hair, lack of these healthy fats in your diet may result in dry skin and itchy scalp. (Is fat good or bad for body?)
Protein– Protein like Keratin, collagen and elastin is important for the structure of the skin and hair. Collagen and elastin provides smoothness and elasticity to your skin while keratin is structural substance for healthy hair. It forms rigidity of your skin and hairs and helps with the barrier protection that your skin offers to fight against dust and pollution. (List of some easy protein sources)
Vitamin A– All cells need vitamin A for growth and protection against damage. It prevents skin and hair from sun damage. Vitamin A helps skin glands to make oily substance sebum which moisturises scalp and keep hairs healthy. (how does this help with acne?)
B- vitamins-All the 8 B- vitamins(B1, B2, B3, B5, B6, B7, B9, B12) are essential for proper functioning of body, for cells growth and development and offers numerous benefits to skin and hair. Inadequate amount of these vitamins can lead to dry and flaky skin and scalp. (what are some food options for this?)
Vitamin C, E– Vitamin C is essential to make collagen which is key to healthy skin. Both these vitamins act as antioxidants to reduce free radicals (what are these?) and protect skin from UV rays. Vitamin C and E work together to strengthen cell walls.
Zinc– Zinc plays an important role in hair tissue growth and repair. It helps to keep oil glands around follicles work properly. Zinc helps your skin to heal after an injury. It forms a protection layer on the cells and safeguards from UV damage and any invading infection. Lack of zinc may result in eczema too.
Selenium– This mineral has powerful antioxidants properties to protect your skin from UV rays. It promotes skin healing and reduces acne. Selenium has many benefits for hair too. It helps in preventing dandruff-causing fungus and regulates hair growth. (what is an easy food source for this?)
Food for healthy skin and strong hair:
Along with these following foods, water plays a lead role in keeping your skin and hair healthy. When you drink enough water, not only your skin gets hydrated, it also flushes out the impurities and toxins from the body.
Chia Seeds– Loaded with omega 3, copper, phosphorous and zinc, it soothes inflammation, reduces acne and helps to keep skin radiant and healthy. Consumption of chia seeds also results in strong hairs. It is a high source of phosphorous, which is popular to encourage hair growth. Chia seeds contains all the 9 essential amino acids related to stronger hairs, skin and nails.
Tomato– This zesty vegetable is proved to have tremendous effects on your overall health. Tomato contains high amount of lycopene that makes skin less sensitive to UV rays. High in vitamin C, tomato treats oily skin and helps in achieving even skin tones. Packed with vitamin A, B, C and E, it also prevents hair loss, gives shine and treats scalp odour and dandruff. Eat it or apply it, its works both ways! (How to protect the vitamin in tomato from reducing?)
Quinoa– Quinoa seeds are gluten free and are high in protein, fiber, magnesium, B vitamins, iron, phosphorus, vitamin E and various beneficial antioxidants. 9 amino acids in it act as natural strengthener and protect the hair shaft and also help in repairing damaged hairs. It is rich in vitamin E which helps to fight free radicals, provides collagen and repairs deeper pores in the skin damaged from sun and pollution.(A super tasty quinoa recipe)
Beans– Beans are excellent source of protein, fiber, potassium, copper, phosphorus, magnesium, and are sodium free, fat free. It helps in collagen production and gives your skin a healthy glow and elasticity. It contains amino acid which is building blocks of protein, which body uses to make new tissues for bones, hairs, skin and blood. They also provide many other hair-healthy nutrients, including iron, B7 and B9. (Some B9 foods that help with brain of a child?)
Almond– Almond is rich in protein, magnesium, fiber, omega 3 and omega 6 fatty acid, vitamin E, copper, zinc and calcium. It helps to reduce rashes, burns or any inflammation caused due to various reasons. Copper in it plays an important role in skin and hair pigmentation. Fatty acids in it promote healthy and required blood flow that promotes hair growth and makes hair shiny, strong and soft. (what are 6 other benefits of almond for kids?)
Citrus fruits– Citrus fruits like orange, lime, grapefruit are commonly known for their high vitamin C contents. A medium orange give you 130% of your daily vitamin C requirement. Other nutrients in citrus fruits include B9, lycopene, potassium, vitamin B6, magnesium, and B1. These nutrients provide a wide range of health, skin and hair benefits. The citrus acid present in these foods kills bacteria and make your skin feel fresh, strengthen hair and fight dandruff.
Bell pepper– Bell pepper are excellent source of beta-carotene which the body converts into vitamin A. It helps in preventing hair and skin from sun damage. Being high in vitamin C, dietary fiber and vitamin B6, it aids in flawless skin.
Dark Chocolate– Kid’s favourite dark chocolate is rich in anti-oxidants, fatty acids and flavanols that results in glowing skin. The antioxidants in dark chocolate can help reduce roughness in your skin and protect it against sun damage. Dark chocolate is rich in cocoa loaded with zinc, iron, copper, and vitamins like A, B12 and K, which also relaxes arteries and increases blood circulation that leads to healthier skin. (Recipe of a quick sugar free dark chocolate treat)
Recipe for Cauliflower and Sprouted Bean dough:
Puree cauliflower and beans and add to wholewheat flour along with chia seed powder and salt. Make firm dough. Take a small portion and Roll a disc shape and cook for a wrap or tortilla or paratha/ Indian flatbread.
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