The way you look on the outside of your body is reflected by what you put inside your body. This not only refers to excess body weight that is put on through over-eating. It also refers to the many aesthetic benefits that certain foods can provide you with. A diet that is well-balanced and filled with a variety of vitamins and nutrients can help to promote nail and hair health and can also prevent many conditions which can effect their physical appearance.
Just like any other part of your body, the nutrients you take in on a daily basis is essential for the proper function of both your nails and hair. Your hair and nails are both made up of the same key structural component, called keratin. Keratin is a tough, protective protein that protects your cells from damage or stress. Since both your hair and nails are made up of the same substance, it is generally recognized that foods that have been proven to benefit one will benefit the other.
Although nail and hair health is very dependent upon the type of diet you are consuming, there are many other factors that can effect your hair and nail health. These can include stress levels, hormone changes, various diseases and age. Even though there may be factors to your nail and hair health that you can’t control, you can greatly improve both their appearance and function by eating the right kinds of food.
What to Eat for Better Looking Hair and Nails?
Certain fish, including salmon, sardines and mackerel, are packed with incredibly beneficial nutrients which help you body grow hair and keep it shiny and full. These nutrients include omega-3 fatty acids, a form of healthy fat that your body is unable to produce on it’s own. This means that the only way to get the benefits of omega-3 fatty acids is through eating foods, such as the three types of fish mentioned beforehand.
Almonds, nut and various legumes are all very beneficial to nail health. They contain high levels of biotin, which is able to help strengthen brittle nails, making them less likely to split or break. Biotin also helps promote good scalp and hair health.
3. Red Meat
Many conditions that effect that shape and texture of your nail have been linked to iron deficiency. One example is kolionychia, a condition which causes your nails to become thinner and have raised ridges and an inward curve. Red meat contains large amounts of iron and protein, which is the main component of both your hair and nails, making it the ideal food to eat to increase their health.
4. Greek Yogurt
Greek yogurt is full of protein, which is the building blocks of both your hair and nails. It also contains high amounts of vitamin B5, which helps increase blood flow to the scalp and assists in hair growth. It may also help fight against hair thinning and hair loss.
Spinach is incredibly helpful for treating brittle hair. It is full of nutrients such as vitamin A, iron, beta carotene, folate and vitamin C. All of these nutrients work together to provide you with a healthy scalp and hair, and effectively keep hair moisturized so that it doesn’t break as easily.
Sweet potatoes are filled with the antioxidant called beta carotene. Your body turns beta carotene into vitamin A, which helps protect against dull and dry hair. It also causes the glands in your scalp to produce a substance called sebum that keeps your hair from drying out.