You don’t need to spend a lot of money to get good looking nails and hair as all it really takes is a healthy diet and lifestyle. According to Joshua Zeichner, MD, Clinical Research and Cosmetic Director at the department of dermatology at Mount Sinai Hospital in New York City, proper diet can do as much for your nails and hair as much as cosmetic products, and they’re safer too.
Because hair and nails are both made up of keratin and go through a similar formation process, what benefits one will also work for the other.
1. Whey Protein
Your hair requires protein to generate keratin as it is what makes hair and nails strong. If your hair doesn’t get enough protein it’s going to result in significant hair loss. According to Beth Warren, who wrote Living a Real Life with Real Food, this situation can be remedied by simply adding one whey protein scoop to your smoothie every morning.
As an added bonus, whey protein works as an appetite suppressant, with a study by German scientists showing that people who drink whey protein eat 20% less than those who drink beverages laden with carbohydrates. In addition to these, whey protein stimulates muscle growth and buildup so if you want your body to look as good as your nails and hair, you’ll need to include whey protein in your diet.
2. Red Meat
According to the American Family Physician, red meat is filled with protein and is critical for the growth of healthy nails and hair. More importantly, red meat is rich in iron, and the lack of iron is linked to koilonychias, a nail disease characterized by the nails assuming a spoon-like shape.
The study doesn’t say you should eat red meat every day as it has a significant amount of fat, and eating too much could lead to serious health complications. However, eating red meat once a week is enough to provide nourishment for your hair and nails without causing health problems.
Erin Palinski, RD, who wrote Belly Fat Diet for Dummies, points out that blueberries are full of antioxidants that protect your body from free radicals. Without these antioxidants your body will release large amounts of stress hormones and cause inflammation. The increased production of these stress hormones also affects all the cells in your body including the nails and hair.
While all fruits have antioxidants, berries, in particular blueberries, have the highest levels. As has been pointed out in several studies, antioxidants, similar to fiber, eliminates free radicals and other unhealthy substances that your has absorbed from a poor diet.
Also Read : 5 Ways To Eat More Blueberries
Almonds are delicious and make for a great snack, but they’re also rich in magnesium and protein, both of which are necessary for maintaining healthy hair and nails. According to Ashley Koff, RD, magnesium relieves stress and stimulates hair growth, so it should be part of your diet.
There are many signs of magnesium deficiency, one of which is ridges on the nail, but a healthy dose of almonds can fix that. You can’t eat almonds all the time of course, but magnesium is also available in soybeans, cacao ribs, and leafy green vegetables.
Who doesn’t like beer? But besides the great taste, beer comes with plenty of silicon, as per the results of the Journal of the Science of Food and Agriculture study. According to Rebecca Kazin, MD, leading dermatologist at Washington Institute of Dermatologic Laser Surgery and the Johns Hopkins Department of Dermatology, silicon increases scalp circulation.
Based on the study, a daily dose of 10 milligrams of silicon reduces nail and hair brittleness in less than 18 weeks. These findings were supported by the research done at Archives of Dermatological Research, but this isn’t a license to drink heavily: most beer servings have 10 mg of silicon already, so women should drink just once a day and men, a maximum of two.
There’s no need to consume vast amounts of these foods: what’s important is you eat moderate amounts. Second you need to take care of your nails and hair by clipping and shampooing on a regular basis. Keeping your nails and hair clean also helps a lot so that’s something you need to practice.