Expert Names Key Products for Skin and Hair Health

Proper nutrition is the foundation of skin and hair health, and only a balanced diet can solve most problems with their appearance, specialists note. Nutritionist Sharapova emphasizes that the consumption of meat, fish, eggs, legumes, nuts, and whole grains directly affects skin elasticity and hair strength.

What Products to Include in the Diet

• Protein — the building material for collagen and keratin, improves skin elasticity and hair growth. Best sources: eggs, cottage cheese, chicken, fish (salmon, mackerel), legumes[1][2].
• Healthy Fats — omega-3 and omega-6 fatty acids maintain skin hydration and hair health. Found in fatty fish, nuts, flaxseeds, olive oil[1][2].
• Complex Carbohydrates and Fiber — provide energy and promote detoxification, positively affecting the skin. These include whole grain cereals, vegetables, fruits[1].
• Vitamins and Minerals — vitamin A (carrots, pumpkin) accelerates cell renewal, vitamin C (bell pepper) strengthens hair, zinc and iron (oysters, beans, greens) prevent hair loss and maintain natural shine[1][3][4].

Example Daily Diet for Beautiful Skin and Hair

Specialists emphasize: regular consumption of such products is more effective than any cosmetic procedures if the body receives everything it needs from within[1][2][3]. It is important for the diet to be diverse and balanced — only then will the skin, hair, and nails look healthy and radiant.