The Effects of Dieting on Skin and Hair

A Restricted Diet may be good for a flat tummy, but slashing calories can also deprive your body of nutrients essential for shiny hair and glowing skin. But there is a way to lose weight and still maintain your outward pizzazz!

Can Dieting Be Bad for Your Skin and Hair?

When the total focus is on calorie reduction, the concept of a balanced diet may be compromised. Colette Bouchez's article on WebMD, "The ABCs of a Healthy Skin Diet", quotes Samantha Heller, MS, RD, a clinical nutritionist at NYU Medical Center in New York City as saying, "You could have sallow skin, dry skin, older-looking skin. It's not going to happen overnight, but starve your skin long enough, and it's going to show."

The total elimination of certain foods can also result in acne, eczema, psoriasis and other chronic skin problems. A deficiency of essential omega-3 fatty acids can result in dry scalp and give hair a dull look." Additionally, according to nutritionists and hair experts, that well coiffed mane could suffer without a well-balanced diet that includes growth-promoting protein and iron, as well as calcium. And experts say that the health of our skin cells is dependent on including foods that contain vitamin A and antioxidants, which protect skin cells from free radicals that damage the membrane of skin cells after too much sun exposure.

Lose Weight and Still Have Glowing Skin and Shiny Tresses!

You might think that the answer for any nutrient shortfall is supplements. However, in her WebMD article, "Top Ten Foods for Healthy Hair", Hilary Parker warns "In rare instances, excess supplementation of certain nutrients, such as vitamin A, has been linked to hair loss."

It's really not all that difficult to get the right vitamins and minerals you need to have beautiful hair and skin even if you are on a weight loss diet. How? Focus on incorporating Vitamin A, calcium,protein, iron and omega 3 fatty acids by including some of these foods into your diet.

Low Fat Yogurt - Dairy products are high in Vitamin A and calcium. Buy the low fat version and you're saving calories too!

Fish - A good source of protein and Omega 3 fatty acids. Eat 2 servings a week.

Ground Flaxseed - High in Omega 3 fatty acids, a tablespoon of flaxseed can be added to cereal, baked in breads or added to a glass of water or juice.

Oatmeal - Rich in iron and dietary fiber, low in saturated fat.

Soybeans- High on the Office of Dietary Supplements' list of iron sources.

Spinach, broccoli or chard - A salad of spinach leaves or a serving of broccoli provides vitamins A and C, which Parker's explains in her article, your body needs to produce sebum. Sebum is the oily substance, secreted by our hair follicles, which she calls "the body's natural hair conditioner."

Blackberries, Blueberries, Strawberries and Plums - Low in fat, these four fruits also contains a mega dose of anti-oxidants.

Poultry and Eggs - It doesn't matter which came first, they both are good sources of lean protein.

Oysters - Oysters are high in protein and iron, plus a healthy dose of selenium and zinc (both anti-oxidants).

To maintain healthy hair and skin, "watching your diet" can't be just about what you don't eat, but also about what you DO. Indisputably, you'll need to limit the fat, carbs or calories from your diet to lose weight, but you also need to nourish your body to maintain a healthy glow as you become more svelte. So, do a little research, be smart about the food you choose and emerge a more beautiful, leaner you!

Resources:

WebMD.com
Calorie Count Database