Food for Glowing Skin and Hair?

Laksha care
May 13
3 min read

Have you ever wondered what foods can truly support glowing skin and healthy hair?In today’s evidence-based medical landscape, the connection between diet and dermatological health is clearer than ever. If you are a medical student, researcher, or clinician, this article provides a practical guide to understanding the nutrients that enhance skin radiance and support hair growth — backed by medical literature and clinical insight.

At Laksha Care, we integrate scientific nutrition into our clinical protocols, and by the end of this article, you'll have a clear understanding of which foods promote healthy skin and hair, and how to apply that knowledge both personally and professionally.

1. Why Nutrition Matters in Skin and Hair Care

The skin is the body’s largest organ, and the hair is a biological extension of the skin. Both are directly influenced by cellular metabolism and nutrient supply. Micronutrient deficiencies, oxidative stress, and inflammation can all manifest visibly as dull skin, acne, hair thinning, or breakage. Diet plays a fundamental role in tissue repair, collagen synthesis, and maintaining barrier function.

2. Key Nutrients for Skin and Hair Health

a. Vitamin A (Retinol and Carotenoids)

Promotes skin cell turnover and prevents keratin buildup
Supports scalp health and regulates sebum production

Sources: Carrots, spinach, liver, sweet potatoes

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b. Vitamin C (Ascorbic Acid)

Essential for collagen synthesis in the dermis
Acts as an antioxidant, reducing oxidative damage
Enhances iron absorption for hair follicle support

Sources: Guava, oranges, strawberries, bell peppers

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c. Biotin (Vitamin B7)

Supports keratin infrastructure and follicle strength
Deficiency is associated with alopecia and brittle hair

Sources: Eggs, almonds, salmon, sunflower seeds

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d. Omega-3 Fatty Acids

Reduces inflammation in skin conditions like eczema and psoriasis
Promotes follicle nourishment and hair density

Sources: Flaxseeds, walnuts, salmon, chia seeds

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e. Zinc and Selenium

Crucial for wound healing and tissue repair
Antioxidants that reduce environmental stress on skin and hair

Sources: Pumpkin seeds, lentils, poultry, Brazil nuts

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3. Practical Dietary Tips

Pair Smartly

Combine iron-rich foods with vitamin C for better absorption
Include healthy fats to increase absorption of fat-soluble vitamins

Limit Triggers

Reduce processed sugars and high-GI foods to prevent acne
Avoid trans fats which degrade collagen and skin elasticity

4. Hydration: A Forgotten Nutrient

Water supports nutrient transport, toxin elimination, and cellular function. Chronic dehydration leads to dry, flaky skin and brittle hair.

Tip: Aim for 2–3 liters of water per day, depending on climate and physical activity.

5. Nutrition Integration at Laksha Care

At Laksha Care, dietary counseling is part of our dermatology and trichology treatment model. Whether treating acne, hair loss, or aging skin, our team incorporates nutritional planning for sustainable results.

We also collaborate with medical universities and offer clinical exposure for students interested in nutritional dermatology and integrative care.

Clinic Details

Laksha Care#35, 1st Floor, 3rd Cross, Panduranga Nagar,

Opp. Axis Bank,Bannerghatta Road, Bangalore – 560076

✆ +91 8618806094 | ☏ 080 31527607

🌐 www.lakshacare.com

References

Institute of Medicine (US) Panel on Micronutrients. Dietary Reference Intakes for Vitamin A. Washington, DC: National Academies Press; 2011.
Pullar JM, Carr AC, Vissers MC. The roles of vitamin C in skin health. Nutrients. 2017;9(8):866.
Patel DP, Swink SM, Castelo-Soccio L. A Review of the Use of Biotin for Hair Loss. Skin Appendage Disord. 2017;3(3):166–169.
Zague V, et al. Collagen peptides and omega-3: Benefits on skin aging and inflammation. Nutrients. 2018;10(10):1474.
Bowe WP, Joshi SS, Shalita AR. Diet and acne. J Am Acad Dermatol. 2010;63(1):124–141.