12 Healthy Food Recommendations for Nails, Hair and Skin

Bumisuka.com – 12 Healthy Food Recommendations for Nails, Hair and Skin. Our nails, hair and skin depend on the supply of nutrients from the food we eat to stay strong and healthy. It’s not just a matter of appearance, because the health of our nails, hair and skin is actually a barometer of our internal health.

A poor diet can quickly lead to weak and cracked nails, dull and brittle hair and dull and unhealthy skin. Important nutrients for healthy hair and nails include protein, zinc, iron, and vitamins B, C. Omega-3 fats and vitamin A act as natural conditioners.

Eating the foods recommended here will not only benefit your nails, hair and skin but also your overall health. Check out 12 healthy food recommendations for nails, hair and skin.

1. Salmon

Eating salmon, halibut and other fatty fish is a great way to improve hair and skin health. Through salmon, you will get lots of protein, essential omega-3 fatty acids, iron, and vitamin B12 in one package.

Omega-3 fatty acids can help protect the skin from sun damage and support scalp health. Getting plenty of protein also helps prevent hair loss. For other ingredients, iron and vitamin B12 can make hair color livelier.

2. Carrots

Foods rich in beta-carotene, such as carrots, turn into an antioxidant powerhouse of vitamin A. This golden-colored fruit has amazing anti-aging properties, promotes healthy hair and nail growth, and has been shown to combat diabetes-related symptoms. . You can also find beta-carotene in spinach, broccoli, peas and romaine lettuce.

3. Tomatoes

Tomatoes have powerful antioxidants and are good for the skin. Tomatoes are loaded with vitamin C, along with carotenoids, lycopene and beta-carotene. Eating carotenoid-rich foods improves skin protection from sunburn, especially when combined with Vitamin E.

4. Spinach

Spinach is packed with hair-healthy nutrients like iron and vitamin E, so it’s no surprise that eating this green vegetable is a great way to strengthen hair.

Doctors at the Cleveland Clinic explain that low iron stores contribute to hair loss, so if you want to keep your hair strong and beautiful, especially as you get older, including more spinach in your daily diet is a great way to go.

5. Walnuts

According to a review published in the journal Dermatology Practical & Conceptual, a deficiency in the essential polyunsaturated fatty acids linoleic acid (omega-6 fatty acid) and alpha-linolenic acid (omega-3 fatty acid) can lead to hair changes including loss of scalp hair. and eyebrows, as well as hair lightening. To prevent that from happening to your hair, eat foods that contain linolenic acid and alpha-linolenic acid, such as walnuts.

6. Sweet potato

Sweet potatoes are rich in the carotenoid beta-carotene, which is said to be a precursor to vitamin A. Vitamin A promotes keratin production and is essential for healthy skin and nails.

An older 2004 study showed that the anthocyanins in purple sweet potatoes have anti-oxidant properties that can increase skin inflammation. Antioxidants can also help protect against free radicals, which can trigger premature aging.

7. Blueberries

Oxidative stress has been linked to hair loss and an unhealthy scalp, so to keep your scalp and hair healthy, it’s important to consume antioxidants, which counteract oxidative stress.

Abundant in B vitamins and proanthocyanidins, antioxidant-rich blueberries are also very beneficial for hair; an animal study published in The Journal of Investigative Dermatology found that proanthocyanidins stimulate hair growth.

8. Eggs

Many hair and nail supplements contain biotin which many people believe promotes healthy growth, although there is little evidence to support the belief that biotin has a positive effect on hair, research suggests it may strengthen nails.

According to a study in the Journal of the American Academy of Dermatology, biotin has been shown to improve nails. After giving the participants biotin supplements, researchers found that the nail thickness in these people increased by 25% compared to the control group. In addition, nails treated with biotin also showed fewer signs of splitting. Eggs are an excellent source of biotin, which is found in egg yolks.

9. Avocado

Avocados are rich in healthy fats and nutrients that promote healthy skin and nails, including vitamins C, vitamin A and vitamin E. One cup of mashed avocado contains 23 milligrams of vitamin C, 16.1 micrograms of vitamin A, and about 5 milligrams of vitamin E.

A 2017 review suggested that eating fruits and vegetables is associated with skin health and noted that vitamin C intake was typically associated with consuming produce. The review also includes research showing that vitamin C can help with collagen production and reduce the appearance of wrinkles.

10. Oysters

Research shows that hair loss associated with zinc deficiency can be reversed simply by eating more of this very important nutrient. In a study published in the journal Dermatologic Therapy, five patients with alopecia were given zinc supplements and found that hair loss was cured or improved in all patients after a short time.

One way to increase zinc intake is to eat oysters. Just six of the shelled seafood will provide 30 milligrams of zinc, which is double the daily value of a nutrient, one of which is oysters.

11. Black beans

Lysine is an essential amino acid that may play a role in the absorption of iron and zinc. Lysine has been shown to promote healthy hair growth and development. hair.

In fact, a 2002 study printed in the journal Clinical and Experimental Dermatology showed that adding lysine to iron supplementation significantly helped some women with chronic hair thinning and hair loss who failed to respond to iron supplementation alone.

Black beans, which are packed with protein, are also loaded with lysine. A half-cup serving of black beans contains an impressive 523 milligrams of essential amino acids.

12. Oatmeals

Not only is it filling and energizing, oatmeal is also full of copper, zinc and B vitamins. All of these nutrients work together to keep nails looking healthy. Zinc in particular is a powerful tool in fighting acne. It reduces inflammation and kills acne-causing bacteria.

Strengthening nails, hair and skin does not only need care from the outside, but also from within the body, such as consuming healthy, nutritious foods that contain lots of protein, zinc, iron, and vitamins A, B, C and omega-3 fats. All of these ingredients are needed by nails, hair and skin.