Omega-3, Zinc & Co.: The best nutrients for skin and hair

Healthy, radiant skin and strong, shiny hair are not only the result of proper care but also largely depend on a balanced diet. Certain nutrients play a crucial role in the health of skin and hair. In this blog post, you will learn which vitamins, minerals, and fatty acids are particularly important and how to optimally integrate them into your diet.

Omega-3 Fatty Acids: The Moisture Booster for the Skin

Omega-3 fatty acids are essential fatty acids that inhibit inflammation and provide moisture to the skin. They help strengthen the skin barrier and protect against dry, irritated skin.

Especially in

ü  fish oil

ü  flaxseeds

ü  walnuts

ü  chia seeds

are abundant sources of omega-3 fatty acids. 

💡 Tip: If you eat little fish, high-quality omega-3 supplements can be a sensible addition.

Zinc: The Regeneration Helper for Skin and Hair

Zinc is an essential trace element that plays a central role in cell regeneration and wound healing. It regulates sebum production and prevents skin impurities. At the same time, zinc supports hair growth by strengthening hair follicles and counteracting hair loss.

Zinc-rich foods:

ü  beef

ü  pumpkin seeds

ü  lentils

ü  oat flakes

💡 Tip: Zinc should ideally be taken in combination with vitamin C to improve absorption in the body.

Biotin: The Growth Booster for Strong Hair

Biotin, also known as vitamin B7, is a true beauty booster. It promotes hair growth, strengthens hair structure, and ensures resilient nails. A biotin deficiency can lead to hair loss and brittle nails.

Natural biotin sources are

ü  eggs

ü  nuts

ü  whole grain products

ü  bananas

💡 Tip: Biotin unfolds its full effect best in combination with other B vitamins such as B5 and B12.

Vitamin C: The Collagen Booster for Firm Skin

Vitamin C is essential for collagen formation, skin elasticity, and a radiant complexion. It also protects against free radicals and prevents premature skin aging.

Vitamin C-rich foods:

ü  citrus fruits

ü  bell peppers

ü  broccoli

ü  rose hips

💡 Tip: Combine vitamin C with iron-rich foods to improve iron absorption – ideal for a healthy scalp and strong hair.

Iron: The Energy Supplier for Healthy Hair

Iron is essential for oxygen supply to the hair roots. An iron deficiency can lead to hair loss, brittle nails, and pale skin. Women are particularly often affected by iron deficiency.

Iron-rich foods include

ü  red meat

ü  legumes

ü  spinach

ü  quinoa

💡 Tip: Plant-based iron is better absorbed when consumed together with vitamin C.

Conclusion: The Right Nutrition for Skin and Hair

A balanced diet with sufficient omega-3 fatty acids, zinc, biotin, vitamin C, and iron significantly contributes to beautiful skin and strong hair. If adequate supply through diet is not possible, high-quality supplements can help compensate for deficiencies.