Hair and nails are made up of a component consisting of dead cells called keratin. Age, gender, heredity, activity and even the time of year affect the rate of nail and hair growth. Actually, one can tell a lot about the general health of a person just by looking how healthy his skin, hair and nails are. Due to this, the type of food you eat greatly determines the rate at which the hair and nails grow, as well as the health of the two. People who take certain types of food and maintain a particular diet end up having healthy, strong and good-looking hair and nails. Here are a number of foods that can help you achieve strong and healthy hair and nails.
1. Protein rich foods
Skin, hair and nails are mostly made up of protein. Keratin which is the primary component in hair and nails is primarily made up of protein. These components namely; keratin, collagen and elastin contain a lot of protein in them and hence it sums up as the main food type that one should ingest in order to have the desired type of hair or nails. Protein also helps the hair and nails to be stronger and more elastic thereby ensuring longevity. If hair and nails don’t receive enough protein, they can go into a resting phase which culminates in very slow growth and increased loss or breakages. Some of the best foods with high amounts of protein include; fish, eggs, chicken and red meat in general.
2. Iron rich foods
Iron is another component that the hair and nails need to grow stronger and become more durable. People who take considerable amounts of iron have been seen to have longer and healthier hair as well as stronger and good-looking nails. The lack of iron in the body leads to anaemia, which leads to weaker bones, less amounts of blood and a weak body in general. Similarly, the effect of lack of adequate iron in the body can stale the growth of your hair and your nails. In many instances, it can lead to de-shaped nails and weak hair which can lead to hair loss. It is advised that iron intake is increased or maintained to the right levels. Red meat, milk, pork, poultry, seafood and beans comprise the best sources of iron in the body which if ingested, can lead to better, healthier and stronger nails and hair.
3. Blueberries
Blueberries play a major role in the formation of healthy and damage free cells for hair and nail growth. They contain some of the highest levels of antioxidants which help protect your body’s cells against free radical damage. If antioxidants are not taken, there is an increase in stress hormones and inflammation, which impacts all cells in the body, including those in the hair and nails. Many fruits like pecans, cranberries and goji berries contain antioxidants but blueberries provide the highest amounts.
4. Yoghurt and other dairy products
Calcium is a very important component if one wishes to have strong hair, bones and nails. Calcium plays a part in the growth of healthy hair and nails since it contains components that make them stronger and free from breakages. Milk and milk products contain some of the highest calcium levels in any type of foods in the market. It is hence advisable to ensure that at least two of your meals in a day contain foods that are rich in calcium.
5. Beer
Beer amounts as one of the richest sources of silicon in the average diet. Silicon plays a major role in increasing circulation to the scalp thereby leading to the increased growth of hair on the head. Doctors advise that at least 10-milligram silicon supplement should be taken daily. People who maintain this intake had a reduction in hair and nail brittleness after sometime. Most single servings of beer contain more than 10 milligrams of silicon. Doctors hence advise that women should have at least one beer a day and two beers a day for the men. The results will be impressive.
6. Seafood – essential fat
Essential fats are fats that the body dearly needs but it cannot produce them. These are fats like Omega 3 & 6 fats and not the other fats that can lead to obesity. These fats not only improve the health of your hair and skin, they also help to hydrate a dry and itchy scalp. This in effect leads to having smooth and longer hair. People who don’t include the essential fats in their diet may have long hair but it may not be smooth like that of those whose diet contains the fats. Some of the best food diets that have high essential oils include; fish, sea food, eggs and milk.
7. Zinc rich foods
Zinc is an element that is needed for many biological processes, including the making proteins like those in your hair and nails. Lack of zinc in the body leads to the deterioration of the protein structure that makes up the hair follicles and nails in the body. This can lead to hair loss and damage. The growth of white hair is also related to the lack of adequate zinc in the body. A good intake of food rich in zinc also helps to reduce the formation of dead ruff on your head and guarantees stronger and healthier hair and nails. Oysters contain the highest source of zinc. It is however quite expensive, so, you can opt for other foods that contain zinc like white meat, kidney beans, eggs and spinach.
8. Fruits rich in vitamin C
Fruits amount as some of the best sources for vitamin C. It is important in hair and nails growth since it helps in the formation of collagen, a protein that is essential for both hair and nail growth. It also helps in ensuring that both are strong and free from breakages. Fruits like; oranges, strawberries, tomatoes, peaches and mangoes contain the highest amounts of vitamin C and should be taken if one wishes to have strong, healthier hair.
9. Food rich in vitamin D
Vitamin D is essential for the absorption of proteins that are needed in the formation of keratin which is the primary component of both the nails and the hair. It is also important for the absorption of minerals like zinc and calcium which have been advocated to the growth of longer and stronger hair. Food like milk and eggs contain high levels of vitamin D. Basking in the sun also helps in the intake of vitamin D in the body and should be included if one wishes to have strong and healthy hair and nails.
10. Water and other fluids
Water is definitely one of the crucial elements needed by the body for many, if not all of the processes. Water alone is needed in almost all these processes including the formation and growth of hair and nails. It is advised that a considerable amount of water is taken if one wishes to have long, healthy and stronger hair, skin and nails. It is recommended by medical experts that an adult should consume 1.5 to 2 litres of water on a daily basis. As an added bonus, you also get healthy glowing skin, alongside healthy nails and hair.
All these foods are essential for the formation of healthy and strong hair and nails. However, you should also make it a habit to treat your nails and hair by visiting a hair salon for treatment, pedicure and manicure. This gives you better hair and nails. Although all the above named foods can go a long way in guaranteeing you strong hair and nails, a frequent visit to the salon to have your hair and nails strengthened with healthy treatments can enhance the beauty as well as the health of both your hair and nails. Make it a habit to visit the salon at least twice a week, or when required This way, you will have beautiful hair and good-looking nails.
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