Paying attention to what you eat will not only improve your overall health and ward off diseases, but it will also improve the way you look. Healthy food choices promote skin, hair and nail health as much as they promote good health of your body. By including certain types of food into your daily diet, you will be able to maintain and better the appearance of both your hair and nails. This is so because they are both made up of keratin, which is why it is thought that the vitamins and nutrients that can help strengthen one can also be beneficial for the other.
Here’s a list of foods that will help you improve the health of both your nails and your hair:
Walnuts
These nuts contain biotin, vitamin E, protein, fiber and more omega-3-fatty acids than any other nut. These healthy nutrients contained in walnuts help your body to fight free radicals and thus prevent DNA or cell membrane damage. Biotin also helps in the fight against hair loss, while omega-3-fatty acids contribute to hair elasticity and growth. Additionally, walnuts are rich in magnesium, melatonin, zinc, copper, manganese, and potassium. Due to these nutrients, walnuts help your nails grow and stay strong. Consume a handful of walnuts a day or add them to a glass of Greek yogurt or to your favorite smoothies.
Lentils
If you want healthy hair and nails then you should definitely add lentils to your menu. These legumes are packed with essential nutrients such as iron, zinc, protein, and biotin. They also have a high content of folic acid, which is necessary in restoring the health of red blood cells that supply skin and scalp with much-needed oxygen. Folic acid is also essential for hair growth and cell renewal. Regular consumption of lentils can help people who have been suffering with thin hair to improve their hair and make it fuller and lustrous. The high amount of iron present in these legumes transports oxygen to hair follicles, a necessary process for the growth and strength of the hair.
Sweet potatoes
If you have dry hair that has lost its shine and your nails are simply out of shape, sweet potatoes will help you restore them both. These tuberous roots are a great source of beta carotene, which strengthens both collagen and elastin in the skin and nails. Beta carotene is also a precursor of vitamin A, the lack of which can lead to the occurrence of itchy scalp, dandruff, dry and dull hair, as well as cause dry and brittle nails. It also encourages the production of sebum in the glands in your scalp that keeps hair from drying out.
Whey protein
Protein is vital in the production of keratin in hair and nails and its deficiency can lead to hair loss and brittle nails. Consume whey protein shakes to prevent your hair from falling out in patches and getting receding hair lines. Regular consumption of whey proteins will also make your hair thicker, shinier and healthier. In addition, whey protein will make your scalp healthier due to its acidic properties that help in preventing psoriasis and dandruff. Therefore, add a scoop of whey to your smoothie every day and keep hair loss and brittle nails at bay! Whey protein can also curb your appetite, which is great for those who want to lose some weight.
Spinach
This healthy green vegetable abounds in beta carotene, vitamin C, vitamin A, folate, vitamin E, and iron, all of which help in the maintenance of healthy and strong hair follicles and nails. It is also rich in protein with almost 5 grams per cup. Folate and vitamin A are both beauty nutrients, because they serve as powerful antioxidants in the body that fight free radicals. As you already know, free radicals age the skin, break down collagen and prevent you from looking your best. Spinach is also rich in chlorophyll, which is a wonderful nutrient for hair, skin and nail growth.
Salmon
Salmon is a type of fish deemed as one of the best beauty foods. In fact, all medical experts consider it one of the best foods for achieving healthier hair naturally. Salmon is rich in essential minerals like calcium, phosphorus, selenium, and iron and vitamins like A, B, and D. Selenium is very necessary for building up of tissues, hair and nails. Vitamin D and protein are both essential for the development of stronger hair. In addition, salmon is a great source of omega-3-fatty acids that are necessary for better hair growth. Salmon is also packed with vitamin B12, the deficiency of which can lead to darkened nails, excessive nail dryness, and overly curved nail ends .If you don’t like salmon, you can consume some of these alternatives: herring, mackerel, sardines, trout, pumpkin seeds, avocados, and walnuts.
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