A good skincare routine must always be supported by a well-balanced diet and a healthy lifestyle. Foods like sweet potatoes and carrots contribute to overall health as well as skin health. They also promote hair growth.
Sweet potatoes have a rich nutritional profile. They offer various benefits due to their antioxidants, vitamins, dietary fiber and minerals.
More specifically, they contain Vitamin A (mostly the orange-fleshed ones), C, B6 and E.
Vitamin A, in beta-carotene form, is an antioxidant that protects cells from free radicals that lead to premature aging.
▪ Protects skin from sun damage. Beta- carotene increases the skin’s defence against UV rays.
▪ Provides anti-aging action due to its action against free radicals.
▪ When beta-carotene is converted to Vitamin A, can boost melanin production, the natural skin’s protection.
▪ Enhances collagen synthesis and therefore helps to get firmer, with improved elasticity skin.
▪ Boosts sebum production on the scalp, the natural oil that keeps hair moisturized.
▪ Promotes hair growth.
Vitamin C (L-Ascorbic Acid) , enhances collagen production and acts an antioxidant against free radicals.
Vitamin E (Tocopherol) with antioxidant properties as well.
Vitamin B6 (Pyridoxine) reduces inflammation and participates in collagen formation. Deficiency in Vitamin B6 an lead to skin itchiness and rashes as well as to cracked lips.
Dietary fiber, contributes to gut health. No digestive issues mean overall health and therefore skin health.
Manganese assists in the metabolism of carbohydrates, proteins and cholesterol. Thus, it contributes to better digestion for an optimal gut health.
Copper ( in smaller amount) is essential for collagen and elastin synthesis.
Zinc has wound healing properties.
Magnesium, that relaxes muscles and promotes better digestion and therefore healthier skin.
They are low in calories when eaten in moderation.
COOKING METHODS
They can be cooked in various ways. Each one has its positive and negative aspects.
Their nutritional value is reduced. It depends on the method, the temperature and the cooking time. However, they still preserve their nutrients but to a lower degree. It is also recommended to keep the skin.
Baking seems to be the method that causes the greatest loss of nutrients. It certainly improves the taste but at the same time increases their Glycemic Index (GI). Vitamin C is also reduced.
Boiling also leads to Vitamin C loss. Remember, Vitamin C (L-Ascorbic Acid) is a water-soluble vitamin.
Steaming can be the most beneficial.
Regardless of the method you choose, sweet potatoes still have a very good nutritional profile.
Carrots are also rich in nutrients for skin. Rich in carotenoids mostly in beta-carotene can contribute to a healthy and radiant skin. Beta-carotene is converted in Vitamin A in the human body. Carotenoids help against sun damage. They have anti-oxidant properties and help reduce inflammation that is beneficial for the whole body and the skin.
They contain also the antioxidant Vitamin C.
They have high water content and they are reach in carbohydrates such as starch and sugars. However, they are considered to have less sugars than many fruits.
They also contain dietary fiber that helps with digestion as well as with regulation of blood sugar levels.
Their minerals such as potassium, calcium, phosphorus and magnesium contribute to overall health.
They are low in calories.
COOKING METHODS
Boiled carrots may be more beneficial because it is increased the bioavailability of beta-carotene but they have less Vitamin C than raw carrots. Steaming carrots is the best way to get benefits.
THE BOTTOM LINE
Consuming orange-fleshed sweet potatoes and carrots provides the essentials for overall health, which in turn leads to healthy skin and hair. If they are not already part of your diet, it would be good to think about it.