Strong hair and nail not only help to enhance your appearance, they are also signs of a healthy body. Weak and brittle nail and hair are often the first signs of malnourishment and underlying health disorders. Nourishing the tresses and nail with beauty products from outside will not work until they receive the right nutrients in appropriate amount that trigger their growth, and help in maintaining the optimal health of the hair and nails.
Although a balanced diet is capable of meeting most of the nutritional need of the body, foods that aid synthesis of keratin, the building blocks of both the hair and the nails, are especially needs to help support the health of your nail and hair. Here is what you should eat to maintain your hair and nail health.
Following Best Foods For Stronger And Better Nail and Hair Health:
Red meat is the best source of protein and iron, the two nutrients that are vital for promoting growth of hair and nails. Deficiencies of protein and iron are manifested in the form of poor hair and nail growth. However, opt for the leaner portions of red meat to avoid the saturated fat.
Low Fat Milk And Dairy
Another excellent source of protein to help build keratin is milk and dairy. Especially if you are a vegetarian, low fat milk and dairy can help in meeting the protein need of your body. Whey protein is another excellent choice to help boost your protein intake. Moreover, milk provides calcium, which is involved in body processes that trigger growth of hair and nail.
Fish is an excellent source of lean protein. In addition, the omega-3 fatty acids present in fish oil help in keeping the hair lustrous and add shine to the nails. Furthermore, the anti-inflammatory property of the omega-3 fats helps in preventing inflammation that damages the scalp and nail bed. Fish also contains biotin, a type of B vitamin, which aids hair growth and strengthens the nails.
Egg is packed with hair and nail friendly nutrients. It is a wonderful source of protein, and moderate source of iron, essential fats, vitamin A and biotin that are required to maintain strong hair and nails.
Oyster is one of the richest sources of zinc, which makes it the ideal food to maintain the health of the nail and hair. Your body needs zinc to regulate synthesis of proteins. Zinc deficiency is a common cause of weak and dry hair and nails.
Whole Grain Cereals
Whole grain cereals fortified with iron and vitamin D are also considered good for the health of the hair and nails. Whole grains are natural sources of B vitamins, vitamin A and zinc that support growth of healthy hair and nails.
Nuts contain a variety of nutrients that are essential for the health of the hair and nails. They are excellent source of healthy proteins that help in keratin synthesis. They contain essential fats, including omega-3 fats, biotin, zinc, selenium and magnesium.
Exposure to pollutants trigger production of free radicals that damage the building blocks of the hair and nails, leading to poor hair growth, excess hair falls and weak nails. Berries are loaded with antioxidants that protect your nails and hair from the harmful activities of free radicals.
The high concentration of beta-carotene makes carrot an excellent food for maintaining healthy hair and nails. Beta-carotene is converted into vitamin A in the human body, which aids sebum production that keeps the scalp and hair hydrated and supports growth of healthy nails.
Sunflower seeds contain iron and zinc that keep the nails and hair healthy. Moreover, they contain vitamin 6, which assists in zinc absorption.