Your body is a reflection of what you eat. When you don’t consume enough healthy nutrients your skin can sag, hair can dull and nails can break.
Are you ready to eat your way to healthy shiny hair, glowing skin and strong nails? Continue reading to learn more about the key nutrients for healthy hair, skin and nails, top five nutrients and recommended healthy foods that will enhance beauty from the inside out.
[quote style=”boxed”]“The fastest growing tissue in the body is hair. Eating nutrient-rich foods helps stimulate the hair follicles where the hair is produced.” says the Huntington College of Health Sciences[/quote]
[iconbox title=”Key Nutrients” icon=”Key.png”]protein, iron, vitamin A, B5, C and E, vitamin D and calcium, omega-3 fatty acids, biotin, silica, copper and zinc.[/iconbox]
“Your skin is the fingerprint of what is going on inside your body, and all skin conditions, from psoriasis to acne to aging, are the manifestations of your body’s internal needs, including its nutritional needs” says Dr. Georgiana Donadio, founder of the National Institute of Whole Health.
[iconbox title=”Key Nutrients” icon=”Key.png”]vitamin A, C and E, lycopene, omega-3 fatty acids, silica, selenium and zinc.[/iconbox]
[quote style=”boxed”]“Just like the eyes are the window to the soul, so are the nails. Changes in the nails can be a sign of a local disease like a fungus infection or a sign of a systemic disease like lupus or anemia.” says Tamara Lior, MD dermatologist with Cleveland Clinic Florida.[/quote]
[iconbox title=”Key Nutrients” icon=”Key.png”] biotin, vitamin A, B12, C and E, vitamin D and calcium, protein, iron, zinc.[/iconbox]
Top 5 Nutrients for Healthy Hair, Skin, Nails
- Biotin is necessary for cell growth and production of fatty acids. Studies have shown that biotin improves brittle, flaking, breaking prone nails.
- Iron deficiency may be the cause if you are seeing more hair going down the shower drain than usual. Vertical ridges on nails may be an iron deficiency. Boosting iron is easy by eating more legumes and leafy green vegetables.
- Omega-3 fatty acids moisturize the skin which reduces wrinkles, improves dry, itchy skin and keeps the skin looking plump and young. Consume omega-3 foods two – three times a week.
- Protein rich foods are the building blocks for hair. After all the hair is 97% protein. Are you experiencing dry, brittle and weak hair? We naturally shed some hair each day so just increase your protein to have the replacement hair be thick and shiny. Brittle or splitting nails possible cause may be a protein deficiency.
- Zinc is an important mineral for healthy skin especially for acne sufferers. Zinc controls the production of oil in the skin and may help control some of the hormones that create acne. White spots on the nails may be a zinc deficiency.
Recommended Foods for Healthy Hair, Skin, Nails
- Biotin; nuts, goat’s milk, strawberries, raspberries, halibut, cucumbers, cauliflower and onions.
- Iron; beans, lentils, peas, peanuts, kale, spinach, broccoli and red and green leafy Romaine lettuce.
- Omega-3;flax seed ground,pumpkin seeds, salmon, avocados and tofu.
- Protein; chicken, turkey, lean red meat, tuna, tofu, nuts and beans.
- Zinc; pumpkin seeds, ginger, pecans, oats and eggs.
Are you ready to eat your way to healthy shiny hair, glowing skin and strong nails?
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Cheers to a Healthy Day!