Mulberries
On average, 100g of mulberries provide about 1.8mg of iron, which is equivalent to about 10% of an adult’s daily iron needs.
On average, 100g of mulberries provide 1.8mg of iron, which meets about 10% of an adult’s daily requirement.
Sweet Potatoes
Vitamin C stimulates collagen production, an important protein in the skin, hair, and nails, making them strong and smooth. The Vitamin A in sweet potatoes is also beneficial for the skin and hair, keeping them soft and preventing dryness.
Leafy Greens
100g of water spinach provides about 2.5mg of iron. Meanwhile, 100g of Malabar spinach contains 1.6mg of iron, and 100g of spinach provides 2.7mg. Combining leafy greens with healthy fats, such as olive oil, helps improve iron absorption from the vegetables.
Beans
All types of beans are an excellent source of iron for the body, including soybeans, lentils, peas, or kidney, black, and red beans. 100g of black beans contain 7.2mg of iron, while 100g of soybeans provide up to 15.7mg of iron.
Eggs
The yolk of an egg is a source of vitamin E. Vitamin E has antioxidant properties that help to slow down aging and prevent wrinkles.
Eggs can be prepared in many ways, such as boiled, fried, or added to a salad for a simple and nutritious breakfast.
Egg yolks are a rich source of vitamin E, known for its powerful antioxidant properties.
Brown Rice
This whole grain is rich in biotin, a water-soluble vitamin B that helps prevent hair and nail brittleness. Other cereals that are good for skin and hair include barley, bulgur wheat, and quinoa.
Carrots
Carrots are an excellent source of beta-carotene, which the body converts into vitamin A. According to experts, vitamin A is necessary for sebum production, an oily substance produced by the sebaceous glands in our hair. Other yellow-orange vegetables rich in vitamin A include pumpkin, sweet potatoes, and yellow peppers.
Red Meat
Red meat provides heme iron, which helps reduce the risk of iron deficiency, promoting glowing skin and shiny hair. It is also rich in vitamin B, selenium, protein, and zinc, all beneficial for hair growth.
Red meat is an excellent source of heme iron, essential for healthy skin and hair.
Dark Chocolate
A bar of dark chocolate can provide two mg of iron, equivalent to 28% of the body’s iron needs. It is also a good source of magnesium, copper, fiber, and antioxidants, which protect cells from free radical damage and slow down the aging process.
Chili Peppers
Chili peppers are rich in vitamin C and help in collagen synthesis. Vitamin C has also been shown to protect against sun damage, improve skin texture, and reduce wrinkles.
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