A great diet really plays a large role in how healthy, glossy, and strong your nails and hair become. Food is the purest way to get the vitamins and minerals – certain foods have even been used for thousands of years in ancient beauty regimes. While there’s no magic food that will keep us looking forever young, but diet, lifestyle, and attitude does affect how your skin looks and ages. Here’s Health Fitness Revolution’s list of foods to keep your hair and nails healthy for years to come.
- Fish and Omega-3 Rich Foods: About 3% of the hair shaft is made of these fatty acids, but your body can’t make them, so it’s important to get them through your nutrition. Salmon, herring, avocados,
flax seed, pumpkin seeds, and walnuts are all great natural sources of Omega-3.
- Chicken and other Protein: Skin, hair, and nails are mostly protein. These proteins – keratin, collagen, and elastin – ward off wrinkles and provide strength and elasticity. Get your skin-boosting protein by including at least one serving of lean meats, chicken, seafood, legumes or eggs, and two serves daily of low-fat dairy products.
- Eggs: Not only are eggs a great source of protein, but they are also loaded with four key minerals: zinc, selenium, sulfur, and iron. Iron is especially important because it helps cells carry oxygen to the hair follicles, and too little iron (anemia) is a major cause of hair loss, particularly in women.
- Spinach: Loaded with iron, folate, beta carotene, and vitamin C, it helps keep hair follicles healthy and scalp oils circulating. Other dark leafy vegetables such as kale and collard greens also offer the same nutrients.
- Greek Yogurt: Look for low-fat options of Greek yogurt, which are high in protein, and vitamin B5 (pantothenic acid — an ingredient often seen on hair care product labels).
- Blueberries and other Vitamin C Foods: Blueberries are nutrient powerhouses! Vitamin C is critical for circulation to the scalp and supports the tiny blood vessels that feed the follicles. Too little Vitamin C in your diet can lead to hair breakage. Other foods high in Vitamin C are kiwis, sweet potatoes, strawberries, and tomatoes.