food for healthy hair and nails

eating healthy can is good for your body and some foods target specific aspects – like strong, shiny hair and nails.

  • Biotin/Vitamin H
    Biotin (a.k.a. vitamin H) can improve hair that is splitting or thinning as well as strengthen weakened nails.
    Foods to Try: Bananas, beans, cauliflower, eggs, lentils, peanuts and salmon.
  • Omega-3 Fatty Acids
    To get shinier hair, introduce more omega-3s into your diet
    Foods to Try: Eggs, flaxseed, fish oil, mackerel, salmon, sardines, spinach, tuna and walnuts.
  • Protein
    Hair and nails “are made of structural proteins known as keratin, so adequate dietary protein is important for providing the building blocks for growing strong hair and nails.”
    Foods to Try: Chicken, eggs, lean red meats, lowfat dairy, nuts, seafood, soybeans and whole grains.
  • Vitamin A
    “Vitamin A helps produce a conditioning substance for the scalp known as sebum, which keeps hair looking and feeling healthy.” It also contributes to better eye health and immune system function.
    Foods to Try: Apricots, broccoli, cantaloupe, carrots, Cheddar cheese, egg yolks, mangoes, oatmeal, spinach and sweet potatoes.
  • Zinc
    “Zinc is a component of hundreds of enzymes in the body, some of which regulate the body’s ability to make new proteins that will become building blocks of healthy hair and nails.”
    Foods to Try: Cashews, green beans, lean beef, lobster, oysters and soybeans.

read article on Yahoo! Shine from Women’s Day: What to Eat for Healthy Hair and Nails

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