Include in our diet foods rich in vitamins such as citrus fruits, vegetables or nuts is a great way to strengthen and care for hair and nails.

A good diet to care for hair and nails should incorporate important nutrients such as omega 3 fatty acids, proteins, and antioxidants. These help keep them strong, avoiding problems such as dryness and breakage.

Although many cosmetic products are currently available to help keep them healthy, nutrition continues to play a major role. Therefore, regardless of other care, it is essential to make good food choices.

The problem is that not everyone pays attention and continues to limit their capillary routine to the application of expensive treatments. Consequently, much present weakness, excessive fall, cracks and other symptoms that go beyond the aesthetic. Discover how to improve it.

Feeding tips to take care of hair and nails

Making some changes in the diet is the best way to guarantee the health of the hair and nails. While the cosmetic industry has been responsible for providing solutions for each problem, in general, it is advisable to ensure a good supply of nutrients with meals.

It is not about following a strict regime centered only on certain nutritional groups. Rather, it is to add some supplements to the menus of the usual diet. How can you improve your diet to take care of hair and nails?

1. Eat salmon

hair and nails

Salmon is one of the varieties of fish with the most benefits for the organism. Due to its contribution of omega 3 fatty acids, proteins and vitamin D it is recommended to stimulate hair and nail growth, slowing down it’s weakening.

Omega 3 is a type of healthy fat that benefits the health of hair follicles and cuticles. Although the organism does not produce it, it assimilates significant amounts when at least two portions of this fish are taken per week.

2. Increase the intake of green vegetables

hair and nails

Green vegetables are essential in a diet to care for hair and nails. This variety of vegetables concentrate important amounts of vitamins A and C, necessary to stimulate the segregation of oils that maintain a good level of hydration.

It also contains easily assimilated proteins and antioxidant substances that strengthen its structures to stop falling and breaking. Some of the suggested options include spinach, broccoli, cabbage, chard, and watercress.

3. Drink plenty of citrus

hair and nails

The citrus fruits stand out for their contribution of vitamin C, the necessary nutrient to prevent the breakage of hair and nails. Its adequate assimilation promotes an optimal production of collagen, a substance that is part of both the nails and the hair strands.

4. Make recipes with legumes

hair and nails

The preparation of recipes with legumes is an easy trick to improve the diet to take care of hair and nails. Although many avoid them for their flavor, they are the main source of biotin, iron and amino acids that promote the health of these parts of the body.

Biotin is a substance necessary for hair growth since it stimulates the hair follicle cells. In addition, it also favors the nails, because it minimizes cracks and weakening. The vegetables that you can eat are:

  • Lentils
  • Chickpeas
  • Beans
  • Green peas
  • Broad beans

5. Prepare snacks with nuts

hair and nails

For many years the intake of nuts has been recommended as an alternative to industrial snacks. Although their consumption should be moderate due to their high-calorie intake, they have important nutrients such as proteins, healthy fats, and minerals.

These properties, in addition to helping to take care of the weight, improve the production of natural fats in the scalp and strengthen the structure of the nails. Likewise, they support their growth process and help to keep them in perfect condition.

6. Add egg to breakfast

hair and nails

The egg is one of the best foods to complement breakfast, as it provides proteins, fats, and minerals. These nutrients help improve physical and mental performance, stimulating the metabolism for optimal energy expenditure.

In addition, due to its vitamin B12 content, it also takes care of hair, nails, and skin. A deficiency of this nutrient can be triggered by excessive falling, dehydration, and diseases.

7. Eat natural yogurt

hair and nails

In the diet to care for hair and nails can also be added dairy products like natural yogurt. This food improves the keratin structure of the hair since it contains high-quality proteins. It also protects the nails because it contains calcium for strengthening.

Can not keep your hair and nails healthy despite the use of cosmetics? Maybe you should improve the diet. Keep in mind all these recommendations and make your diet the great ally for your beauty.

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Monica Frye

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