Want healthy skin and hair? Include this supplement in your diet

We all want strong hair and shiny skin. The key to healthy, radiant skin and shiny hair is not only products and expensive care – it is also about supplying the body with food rich in nutrients that has a lasting effect. The inclusion of foods rich in healthy unsaturated fats, especially omega-3 fatty acids, is essential for a balanced diet and is especially beneficial for skin and hair. You don’t believe us? Listen to what the expert has to say.

Raeswari V Shetty, head of the dietetics department at Fortis SL Raheja Hospital, Mahim, Mumbai, says: “Omega-3s are known to have huge health benefits, especially for skin and hair. It helps achieve radiant skin and healthy, shiny hair. ”

Here are the benefits of omega-3 fatty acids for skin and hair:

1. Eating Omega-3 reduces skin dryness and is a natural moisturizer.

2. It also helps against symptoms such as dryness, redness or itching of the skin as it softens rough, dry skin and soothes irritation and dermatitis.

3. To improve and protect the skin, consume it regularly omega-3 can help reduce the problem of acne.

4. They can help regulate the production of skin oil, while improving balanced hydration and reducing the signs of aging.

5. It can also protect against harmful ultraviolet A (UVA) and ultraviolet B (UVB) rays.

6. Omega-3 helps prevent hair loss and thinning, while focusing on reducing dry scalp and flaking.

7. Regular consumption of omega-3 rich foods can add shine and luster to dry and damaged hair.

8. If you want longer, thicker and stronger hair, regular omega-3 intake can help.

Sounds pretty good, doesn’t it?

These foods are rich in omega-3 fatty acids:

1. Nuts

Walnuts retain moisture in the skin cell barrier, making them more resistant to harmful UV rays. According to the United States Department of Agriculture, 14 halves of walnuts contain about 2,570 mg of omega-3 fatty acids. So you can benefit a lot if you pour these nuts over your bowl of cereals / cottage cheese / salads or simply enjoy them.

2. Flaxseed

Seeds such as flax (2,350 mg per serving) contain large amounts of omega-3 fatty acids. Shetty says, “Flax seeds are rich in omega-3 fatty acids and are very beneficial for your skin and hair. It helps keep the skin nourished and prevents damage and hair loss. ” In fact, these seeds are also full of magnesium, iron and fiber and can help fight high cholesterol and protect your cells from harmful free radicals that are formed during the metabolic process.

3. Soybeans

Soy is a legume that is very popular in Indian households. And guess what, soy / soybean oil is not only full of protein, but also has a good amount of omega-3 fatty acids. “Regular intake can add shine and luster to dry and damaged hair,” Shetty says.

4. Fatty fish

Oily fish is a superfood for skin care that treats both dull complexion and hair loss. “Fish such as salmon, mackerel, tuna, herring and sardines are a rich source of omega-3s. You can include these in your daily diet keep skin hydrated and fed from within. The best way is to steam them, grill them or saute them, ”says Shetty.

5. Chia seeds

Chia seeds are an excellent plant source of ALA Omega-3 fatty acids. Chia seeds can be used as an ingredient in salads or smoothies or mixed with milk or yogurt. In addition, chia seeds are a rich source of many micronutrients such as magnesium, selenium and manganese.

You can also soak these seeds in a glass of water and drink them, or simply add them to smoothies, nimbu pani, salads, cottage cheese for maximum benefit.

All of these are rich sources of omega-3 fatty acids and not only for the health of your skin and hair, include these foods for your overall health as they have many roles and functions in your daily life.