The Ultimate Guide to Nutrition-Rich Foods for Glowing Skin and Luscious Locks

Mulberry Leaves

On average, 100 grams of mulberry leaves provide approximately 1.8 mg of iron, which meets about 10% of an adult’s daily iron needs.

Sweet Potatoes

Vitamin C stimulates collagen production, an essential protein for healthy skin, hair, and nails, keeping them strong and supple. The Vitamin A in sweet potatoes is also beneficial for the skin and hair, maintaining their softness and preventing dryness.

Leafy Green Vegetables

100 grams of water spinach provides about 2.5 mg of iron. Meanwhile, 100 grams of amaranth contains 1.6 mg of iron, and 100 grams of spinach provides 2.7 mg. Combining leafy greens with healthy fats, such as olive oil, helps improve iron absorption from these vegetables.

Beans

All types of beans are an excellent source of iron for the body, including soybeans, lentils, peas, or kidney, and black beans. 100 grams of black beans contain 7.2 mg of iron, while 100 grams of soybeans provide a substantial 15.7 mg of iron.

Eggs

The yolk of an egg is a rich source of Vitamin E, which is known for its antioxidant properties, helping to slow down aging and prevent wrinkles. Eggs can be prepared in numerous ways, such as boiling or frying, and they also make a great addition to salads for a simple yet nutritious breakfast.

Brown Rice

This whole grain is abundant in biotin, a water-soluble B vitamin that helps prevent hair and nail brittleness. Other hair and skin-friendly cereals 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, a waxy substance produced by our hair’s sebaceous glands. 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 of which are beneficial for hair growth.

Dark Chocolate

A bar of dark chocolate can provide up to 2 mg of iron, meeting about 28% of the body’s iron needs. Additionally, dark chocolate is 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 play a role in collagen synthesis. Vitamin C has also been shown to protect against sun damage, improve skin texture, and reduce wrinkles.

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