A Healthy and Balanced Diet is the Foundation of Good Health. If you’ve tried various skincare products for your skin, nails, and hair, but none of them improve the condition of your hair, nails, or skin, it might be time to pay more attention to your diet and include more healthy foods—fruits, vegetables, and other natural products.

Vitamin A

The body needs Vitamin A to produce sebum—a fatty substance made by the sebaceous glands that helps maintain a healthy scalp. If the body doesn’t produce enough sebum, it can lead to an itchy scalp and dry hair. Carrots are a source of beta-carotene, which converts into Vitamin A. Pumpkins, sweet potatoes, and yellow peppers are also rich sources of Vitamin A.

Vitamin B

Vitamin B3 can help regulate sebum production and improve skin texture, reducing the appearance of wrinkles. Vitamin B7 stimulates hair growth, helps improve the scalp by reducing dryness and itching, and prevents nail breakage by making them thicker. Foods like broccoli, citrus fruits, spinach, fish, chicken, and animal meats and their internal organs (such as liver) provide most of the necessary B vitamins. Bee pollen is a healthy snack that not only contains various B vitamins but is also a product created by nature.

Vitamin C and Collagen

Collagen makes up one-third of all the proteins in the human body. It is important for skin, nail, and hair health—it strengthens, moisturizes, and adds elasticity to the skin. As we age, the body produces less collagen, resulting in wrinkles and dry skin. However, a healthy diet and exercise can help the body produce more collagen. Various foods are rich in collagen—tomatoes, red peppers, strawberries, blueberries, raspberries, and blackberries.

Regular consumption of products that help the body produce collagen stimulates hair and nail growth. Kiwi, peppers, tomatoes, pineapples, raspberries, blueberries, blackberries, lemons, oranges, grapefruits, and other citrus fruits are rich sources of Vitamin C, which in turn helps the body produce collagen.

Minerals

Iron and zinc add shine to the hair. Insufficient iron levels in the body can lead to hair loss, so it’s important to consume iron-rich foods daily, such as beans, nuts, dried fruits, spinach, pumpkin seeds, broccoli, and leafy greens.

Zinc is important for enhancing the body’s ability to heal. It helps fight acne, psoriasis, dermatitis, and scalp conditions. Foods high in zinc include mushrooms, asparagus, corn, broccoli, garlic, zucchini, and pumpkins.

Adequate magnesium levels prevent calcium buildup on the scalp, which causes dandruff and hair loss. Magnesium is found in foods like avocados, bananas, spinach, cabbage, and leafy greens.

Calcium is crucial for hair health, as its deficiency is a major cause of hair loss. It also helps create new cells, maintaining skin elasticity. Foods rich in calcium include broccoli, figs, oranges, kale, and cabbage.

Bee pollen and bee pollen pastilles are Latvian superfoods that should definitely be included in your daily diet because they contain not only Vitamins A, B, C, PP, E, and others but also iron, magnesium, calcium, potassium, and many other minerals that ensure healthy skin, nails, and hair.

A healthy diet is just as important as any natural skincare product for the health of your skin, nails, and hair. Including fruits and vegetables in your diet will act as vitamins for your hair and nails and as serums or creams for your skin. Various fruits and vegetables stimulate hair growth, strengthen nails and hair, help prevent facial wrinkles, and provide many other benefits. Before seeking various beauty products like facial creams, micellar water, hair masks, hair vitamins, and other treatments in stores, it’s worth incorporating healthy and natural products into your diet and engaging in physical activities!