Maintaining a healthy appearance is not just about using external products, but also about taking care of the body from the inside. A nutritious diet plays a crucial role in promoting healthy nails and hair, according to Joshua Zeichner, MD, director of cosmetic and clinical research in the department of dermatology at Mount Sinai Hospital in New York City. The post will explore the various foods that can contribute to strong and healthy nails and hair.

Whey protein

Whey protein is an important food for maintaining healthy hair as it contains the protein needed to produce keratin, the building blocks of strong hair. If the hair does not receive enough protein, it can enter a resting phase, which can lead to noticeable hair loss.

Additionally, whey protein may also help in controlling appetite, as per a study, people who consumed whey protein drank 18% less two hours later than those who drank a carb-heavy beverage. It can be added to a morning smoothie for an easy boost.

Red meat

Red meat is an excellent source of protein and iron, which are both important for maintaining healthy hair and nails. Iron deficiency anemia can lead to thinning hair and koilonychia, a nail disease characterized by spoon-shaped nails.

However, it is important to consume red meat in moderation as it is high in saturated fat which can increase the risk of several health problems such as heart disease, cancer, and type 2 diabetes. It is recommended to indulge in a lean cut of beef once a week and to speak with a doctor about starting a supplement if you think you may be deficient in iron.

Additionally, it is worth mentioning that other sources of iron, such as leafy greens, nuts, and beans, can also be a part of a healthy diet for those who want to avoid or limit red meat intake.

Blueberries

Antioxidants are important for protecting the body’s cells against free radical damage, which can increase stress hormones and inflammation. This can have an impact on all cells in the body, including those in hair and nails. Blueberries are an excellent source of antioxidants and among other fruits, they have one of the highest antioxidant properties. Consuming a variety of fruits and dark greens that are high in antioxidants can help in protecting the cells in the body.

It’s also worth mentioning that, consuming a diet rich in antioxidants has multiple benefits such as reducing the risk of chronic diseases, improving skin health, and protecting the body against aging.

Milk

Milk is a good source of calcium, which is important for maintaining healthy hair and nails. Some studies suggest that there may be a link between vitamin D and hair loss. For example, according to a study in Skin Pharmacology Physiology, women with hair shedding had lower vitamin D levels than women with healthy hair.

It is important to note that vitamin D is essential for the body to absorb calcium and fortified milk offers both. However, it is recommended to speak with a doctor about a vitamin D supplement if you suspect you may be deficient.

It is also worth mentioning that other sources of calcium and vitamin D include fortified non-dairy milk, fatty fish, and sunlight exposure.

Eggs

Eggs are a good source of protein, vitamin D, and biotin, which are all important for maintaining healthy hair and nails. Biotin, a B-complex vitamin, is essential for the development of keratin, the building blocks of hair and nails. Patients with biotin deficiency often have weak hair and nails, as per Dr. Zeichner.

Eggs are a great source of biotin, but if you have major nail concerns, it may be beneficial to consider a biotin supplement as well. A daily dose of 2.5 milligrams may strengthen brittle nails, as per a review in the Journal of Drugs in Dermatology. However, it is worth noting that getting too much biotin from supplements can also have negative effects such as acne or skin rash. It is always recommended to consult with a healthcare professional before starting any supplement.

Brazil nuts

Brazil nuts are a good source of selenium, a trace element that is linked to protection against oxidative stress. A deficiency in selenium can lead to sparse hair growth, as per a study in PLoS One. Just six to eight Brazil nuts can meet almost 800% of the recommended daily value of selenium, according to the National Institutes of Health.

It’s worth noting that, Selenium is an essential mineral for the body and it plays a role in many functions such as, maintaining the health of the thyroid gland, protecting cells from damage, and supporting the immune system. Selenium also works together with other antioxidants such as vitamin E to protect the body from oxidative stress.

However, consuming too much selenium can be toxic, therefore, it is important to consult with a healthcare professional before supplementing with selenium or consuming large amounts of Brazil nuts.

Walnuts

Walnuts are a great food to keep your hair strong and healthy. They are rich in omega-3s and vitamin E which are essential for maintaining hydration and repairing damaged hair follicles. Omega-3s are essential fatty acids that help to keep the hair and scalp hydrated, while vitamin E is an antioxidant that helps to repair damaged hair and scalp. Additionally, Walnuts also contain copper, which can help to keep your natural hair color rich and prevent premature grayness. Studies have shown that copper can help to keep hair color vibrant by maintaining the production of melanin, the pigment that gives hair its color.

It’s worth noting that, Walnuts are also a good source of other essential nutrients such as biotin, vitamin B6, and zinc, all of which are important for maintaining healthy hair and skin. Eating a handful of walnuts a day can provide the body with the necessary nutrients to promote healthy hair growth and overall hair health.

Coconut oil

Coconut oil is a popular ingredient for hair care due to its nourishing properties. The oil contains proteins that are essential for revitalizing damaged hair. Applying coconut oil directly to the hair can help to make the hair shiny, hydrated and reduce frizz.

One way to use coconut oil on hair is by applying a small amount of the oil to the ends of the hair or halfway down the strands. This can help to keep the hair looking shiny and smooth. Coconut oil can also be used as a DIY hair mask by applying it to the entire hair and leaving it on for a few minutes before rinsing it off. It can also be used as a cuticle softener by rubbing a small amount of oil on the cuticles of the nails.

It’s worth noting that, coconut oil is also used for cooking and can be added to the diet for its health benefits, such as helping in weight loss, improving heart health, and boosting brain function.

Salmon

Salmon is a great food to include in your diet if you want to maintain healthy hair and nails. It is a good source of biotin and protein, which are both important for hair and nail health. Salmon is also rich in omega-3 fatty acids, which are known to reduce inflammation and promote healthy, moisturized skin.

Omega-3s have anti-inflammatory properties that can help to reduce inflammation in the scalp, which in turn can help to promote healthy hair follicles. A healthy scalp is essential for healthy hair growth, as per Dr. Zeichner. Omega-3s are also good for nails. Inflammation can impair the healthy development of the nail plate, as per Dr. Kazin, and consuming omega-3s can help to reduce this inflammation.

It’s worth mentioning that, Salmon is also a good source of vitamin D, which is essential for healthy bones and teeth, and it’s also important for the absorption of calcium in the body. Eating salmon regularly can provide the body with the necessary nutrients to promote healthy hair and nails.

Originally posted 2019-10-07 22:36:03.