A well-balanced diet is essential for the growth of healthy hair and nails.
There's an endless selection of products on the market to help improve the quality and appearance of your hair and nails but did you know that having healthy, beautiful hair and nails starts with proper nutrition? Certain foods contain vitamins and minerals that will make your nails and hair look their best.
Protein
Choose healthy sources of lean protein for healthy hair and nails.
Protein provides the foundation for growing healthy hair and nails. Lean meat, low-fat dairy, nuts and beans are all good sources of protein.
Calcium
A calcium deficiency can lead to dry, brittle nails. Calcium is also essential for healthy hair growth. Choose low-fat sources of dairy such as skim milk, yogurt and cottage cheese.
Vitamin A
Vitamin A makes hair and nails shiny and strong.
Vitamin A is necessary for growth of shiny, strong hair and nails. Vitamin A is found in several kinds of vegetables, including carrots, squash, sweet potatoes and leafy greens.
B Vitamins
Tomatoes are a good source of biotin.
B vitamins help to prevent nails from becoming dry and discolored. While all of the B vitamins affect the growth of hair and nails, vitamin B7 (biotin) and B12 are the most important. Biotin can be found in veggies such as carrots, tomatoes and beans as well as nuts and oatmeal. Vitamin B12 is found in meat and dairy products.
Vitamin C
Citrus fruits are full of vitamin C.
Vitamin C keeps hang-nails at bay and is found in bell peppers, citrus fruits, tomatoes, strawberries and cauliflower.
Iron
Iron affects the texture and color of your hair and nails. Leafy greens, whole grains, meat and seeds are all excellent sources of iron.
Zinc
Eggs contain zinc, a mineral that benefits both hair and nails.
Getting enough zinc prevents white spots from forming on the nails and is also important for growing healthy hair. Zinc is found in protein sources such as dairy, meat and eggs.
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