Omega-3 rich seafood
Omega-3 fatty acids are critical to healthy skin and hair. Research has found that getting enough of the stuff can improve the skin’s resistance to sun damage. Meanwhile, some research suggests that fish-derived omegas can promote hair growth. Keeping different diets in mind, we’ll break food sources of this down for pescetarians and vegetarians again. Experts haven’t narrowed down an exact daily recommended intake of the stuff, but they tend to land somewhere in the 250 to 500 mg per day area. If you’ve noticed some families have a tradition of fish night once a week, they’re onto something: having salmon for one meal a week may provide all the Omega-3 you need for all seven days. If you want something quick and easy to put on a sandwich, sardines are also excellent sources of Omega-3s.