Poor diet can lead to weak, cracked nails, brittle and dry hair as well as unhealthy skin. Protein, zinc, iron and vitamins B and C are essential nutrients for healthy nails and hair. Omega-3 fats, vitamin A and vitamin C act as natural conditioners.
You will also benefit from the overall health of eating healthy foods. Scroll down to see 8 healthy food suggestions for your hair, nails and skin.
Carrots
Beta-carotene in carrots will convert into vitamin A, a natural antioxidant. This orange/red fruit is rich in antioxidants, helps to promote healthy hair growth and nails, and can help combat diabetes symptoms. Beta-carotene is also found in spinach, broccoli and peas.
Walnuts
According to Dermatology Practical & Conceptual journal, a lack of essential fatty acid linoleic (omega-6), and alpha-linolenic (omega-3), can cause hair changes such as hair loss on the eyebrows and scalp. Walnuts contain alpha-linolenic acid and linolenic acid, which can help prevent hair loss.
Blueberries
Consuming antioxidants can help to counter oxidative stresses, which are linked to hair loss, and a healthy scalp. Blueberries contain proanthocyanidins, vitamin B and other nutrients that are beneficial to hair.
Salmon
You can get all the essential nutrients, including iron and vitamin B12, in a single package by eating salmon. Omega-3 helps protect the skin from sun damage, and supports scalp health. Protein helps to prevent hair loss.
Oatmeal
Copper, zinc, and vitamin B are all present in this food. All these nutrients help to maintain healthy nails. Zinc is an important tool for fighting acne. It kills bacteria that cause acne and reduces inflammation. It is not enough to take care of your nails, hair, and skin from the outside. You also need to nourish yourself from the inside.
Shrimp
The antioxidants in shrimp are strong and have many cosmetic applications. Shrimp’s antioxidant helps it fight free radicals, by destroying collagen that gives skin its youthful elasticity. There are many ways to prepare shrimp. Try cooking shrimp fried rice as your daily meal if you do not like shrimp. This recipe could be the homemade alternative that makes you love shrimp.
Black Beans
Women with chronic hair fall who do not respond to iron alone can benefit from a lysine-iron supplement. Black beans are a great source of protein and lysine. Black beans contain 523 milligrams essential amino acids in a half-cup serving.
Avocados
Avocados contain healthy fats, nutrients and vitamins that are good for your skin and nails. A cup of mashed avocado has 23 milligrams vitamin C and 16.1 micrograms vitamin A. It also contains about 5 milligrams vitamin E.
