Diet for healthy hair, skin and nails

Our beauty directly depends on what we eat. Healthy and shiny hair, smooth skin and strong nails are all thanks not only to genes, but also to a healthy, balanced diet. We offer you the ideal diet to restore the beauty of your hair, nails and skin.

Nutrients are the main factors in the growth and restoration of hair, nails, beautiful complexion and clear skin. First of all, these are: proteins, fatty acids, vitamins A, group B, especially B12, C, E, zinc and the daily water intake.

Proteins are the building blocks of hair and nails; they are directly involved in the formation of collagen and keratin, so every meal should include meat, fish, poultry, eggs, cheese, legumes or nuts.

Fatty acids are another element that is involved in the production of collagen and keratin, and they also maintain hormonal balance, the condition of which directly affects the thickness of hair and smoothness of the skin. Our body does not produce these substances, but receives them through food. Therefore, when creating a diet, do not exclude sunflower and corn oil, which are the main sources of fatty acids.

The main growth vitamin is A or retinol. It is found in large quantities in products of animal origin - fish oil, liver (especially beef), caviar, milk, butter, margarine, sour cream, cottage cheese, cheese and egg yolk. Also, a source of this vitamin can be carotenes, which are found in carrots, red peppers, green onions, lettuce, pumpkin and tomatoes. But they cannot completely replace retinol, so it is recommended to consume such vegetables with a small amount of oil.

Vitamin C is a powerful antioxidant that plays a critical role in collagen production and blood vessel health. It is found in large quantities in citrus fruits, black currants, rose hips, sweet peppers and buckwheat.

B vitamins, especially B12, affect cell growth and division, which directly affects hair growth and skin renewal. These vitamins are found in whole grains and dairy products, yeast, beans, liver, green vegetables, seafood, lean meats, eggs, nuts, seeds and dried fruits.

Zinc is an important element of women's health. Preserves youthful skin, prevents brittleness of nails and hair. The highest levels of zinc are found in oysters and pumpkin seeds. It is also found in sufficient quantities in other shellfish, crustaceans and cereals.

Iron is an important trace element that affects skin color and blood condition. Found in lean red meat, game, egg yolks, legumes and dark green vegetables.

When creating a balanced menu, include all these substances in your diet or take special dietary supplements. You need to eat 4-5 times a day in small portions. If you follow a special diet, the condition of your hair, nails and skin will improve after 2-3 months.

In order to enhance the effect of proper nutrition, we recommend massaging the scalp. This increases blood circulation and improves hair growth.

In addition to the general rules, it is also worth considering individual hair-related problems. Individual characteristics and hair type also determine your diet.

Dry and brittle hair - consume more foods rich in fatty acids: fatty fish (tuna, salmon, herring), cereals, nuts, olives, avocados. Also, such hair needs enough water - drink 1.5 - 2 liters of water or green tea per day.

Oily hair - pay special attention to vitamin B, it is its deficiency that disrupts fat metabolism in the skin). Eat more grains, dairy products, nuts, eggs, beans, greens and vegetables.

Dull and unattractive hair is a possible lack of zinc. Also include in your diet foods