Vitamins and minerals consumed as part of vegetables benefit the body
Though experts agree that the vitamins and nutrients in vegetables contribute to a healthy body, there exists little firm consensus on which specific vegetables may contribute to clear skin and healthy hair. Still, looking at the nutrients needed most by the skin and hair gives an idea of the fresh produce we can consume on a regular basis to contribute to a healthy diet.
No Miracle Foods
According to "The New Harvard Guide to Women's Health," "There is no evidence that supplementing the diet with any specific nutrient--such as proteins or amino acids--makes a difference." The guide also warns that "nutritional deficiencies...such as occur during crash diets or eating disorders such as anorexia nervosa" do cause damage to hair. Similarly, in her book "Simple Skin Beauty," Dr. Ellen Marmur cautions against taking claims about "super skin foods" too literally, but acknowledges that a number of vitamins and nutrients within certain vegetables have been shown to build the skin's defenses.
For Clear Skin
Ellen Marmur lists vitamin C (contained in tomatoes; it fights oxidation damage), vitamin E (contained in sweet potatoes, avocados, broccoli, leafy greens; it reduces wrinkles and helps with healing), vitamin A (found in carrots, spinach and broccoli; it helps to clear skin), protein (existing in beans and peas and a basic component of skin tissue), biotin (a skin-strengthening, dermatitis-fighting B vitamin found in cauliflower), monounsaturated fats (found in avocados and particularly good for dry skin) and antioxidants (found in artichokes; they protect against sun damage) as particular contributors to healthy skin.
For Hair Growth
In "The Beauty Diet," Lisa Drayer gives a list of vitamins and minerals that contribute to healthy hair. It looks remarkably similar to those that Marmur recommends for healthy skin: beta-carotene/vitamin A, vitamin B (which helps bring oxygen to the scalp, stimulating hair growth; it's found in spinach), vitamin C, vitamin E, selenium (garlic), silicon (root vegetables, soybeans) and sulfur (which contains cysteine, a protein that encourages hair growth, and may be found in onions and garlic).
Serving Size
Just as our bodies are individual, each of us needs a different portion of vegetables to be healthy. Within the past few years, the government has revamped the once-familiar food pyramid to emphasize how servings may differ for each person. It has put together a website, fruitsandveggiesmatter.gov, where you can find out the exact quantity of fruits and vegetables you need per day.
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