For many people, healthier hair and nails mean investing in expensive products and supplements. However, there are plenty of foods for healthier hair and nails.
Your diet greatly contributes to the appearance of your hair and nails. No beauty products could help save damaged hair and nails if your diet is poor.
Healthy eating improves organ health, fitness, and body composition. But what can a good diet do for your hair and nails?
How does food affect hair and nails?
A 2020 review of multiple studies found that a diet rich in herbs, proteins, and raw vegetables can help manage alopecia. Furthermore, studies have found that diets with low zinc, biotin, and vitamins A and C weaken hair.
Diets rich in complex carbs, magnesium, zinc, and vitamins A, B, and C can lessen menopausal hair loss.
Low calcium and iron can lead to poor nail and hair growth.
Best foods for healthier hair and nails
Sweet potatoes are rich in vitamin A. It is also known as beta-carotene. It is necessary to form keratin, which is what nails and hair are made of. Research has also found that vitamin A deficiency leads to weaker and brittle hair.
Health And Nutritional Benefits Of Sweet Potatoes
Avocadoes are rich in vitamins A, C, and E. Not only are they delicious to add to meals or have in guacamole, but they’re also great for your hair and nails.
Vitamin C also boosts the production of collagen, which improves nail health. Other benefits include boosting immunity, reducing skin wrinkling, and improving bone and joint health.
Lifestyle: 7 Benefits Of Adding Avocados To Your Diet
Keratin is a protein. A diet lacking in proteins can make your nails and hair brittle. Eating more eggs and lean meats such as chicken or fish can boost the health of your nails and hair.
Egg yolks are also rich in biotin, which directly influences hair growth. Be careful not to eat only egg whites which can lead to biotin deficiency.
Health: The Benefits And Dangers Of Eating Eggs
Leafy green vegetables
Dark green veggies such as kale, chard, spinach, and collard greens are highly nutritious. Eating leafy greens at least three times a week can lead to fuller and thicker hair.
Nuts and seeds
Walnuts, almonds, and sunflower seeds are great sources of biotin and vitamin A, among other nutrients. They also contain properties that boost the body’s immunity and reduce the brittleness of the nails. They’re also rich in protein.
Bananas are known for being a great source of fibre and potassium. However, they also contain biotin. Bananas Are Good For Your Health – Here Is Why You Need To Eat More Of This Delicious Fruit
Water-rich fruits such as watermelon and apples help keep your scalp hydrated and your hair moisturized.
Fish rich in omega-3 fatty acids are great foods for healthier hair and nails. Fish like salmon are also rich in biotin.
Lifestyle: 8 Health And Nutritional Benefits Of Fish
Food and Drinks to Avoid
To protect your hair and nails, you should avoid the following habits.
1. Heavy drinking
Excessive drinking dehydrates your body, affecting your hair, skin, and nail health. Furthermore, drinking over eight drinks a week affects body function and leads to faster ageing.
2. Overprocessed foods
Foods like instant noodles, crisps, cookies, or cakes are ok in moderation. However, when taken excessively, they increase the risk of inflammation which can damage hair and nails.
Furthermore, studies found that snacks and drinks that contain excessive sugars increase the risk of hair loss in menopausal women.
You can consider biotin and collagen supplements to boost your hair and nail health. However, supplements shouldn’t be used to replace healthy and balanced diets.
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