There is no magic potion that gives you healthy hair, skin and nails. There are products on the market that will enhance and help you take care of what you already have.
The state of your hair, skin and nails reflects what’s going on inside your body. If you are eating a diet that consists of mostly junk food, then overtime, this will show in your hair, skin and nails.
It is very important that you eat a balanced and healthy diet, because it helps with your hair, skin and nails. Supplements are great, but you should get most of what you need from your food.
Do not depend on a supplement to give you all the vitamins and minerals that you need for healthy hair, skin and nails. Be sure to include the following in your diet:
Protein builds and repairs the body.
Sources of Protein: beans, legumes, grains, nuts, soy, figs, olives, vegetables, apricots, avocados
2. Omega -3 Fatty Acids
Omega -3 Fatty Acids are essential and we must get this from our food. It is beneficial for hair, skin and nails.
Sources of Omega -3 Fatty Acids: ground flax seeds, flax oil, walnuts, green leafy vegetables, beans, legumes, citrus fruits, cherries, melons
Zinc works in protein synthesis and collagen formation.
Sources of Zinc: pumpkin seeds, lima beans, brewer’s yeast, mushrooms, pecans, soy beans, sunflower seeds.
Biotin aids in cell growth, fatty acid production, and the metabolism of carbohydrates and proteins. It is important in maintaining the strength of the hair and nails.
Sources of Biotin: beans, grains, and yeast
Iron produces hemoglobin and carries oxygen to red blood cells. Iron deficiency symptoms include: brittle hair, nails that are moon shaped or that have ridges running lengthwise, hair loss, fatigue, paleness, dizziness and anemia.
Sources of Iron: green leafy vegetables, whole grains, avocados, beets, blackstrap molasses, brewer’s yeast, dulse, kelp, kidney and lima beans, millet, parsley, peaches, pears, dried prunes, pumpkin, raisin,s rice and wheat bran, sesame seeds and soybeans
6. Vitamin A
Vitamin A supports healthy skin and can aid in preventing acne. Aids in tissue and skin repair. Slows the aging process.
Sources of Vitamin A: alfalfa, apricots, asparagus, beets, broccoli, cantaloupe, carrots, dandelion greens, garlic, kale, peaches, red peppers, spirulina, pumpkin, yellow squash, turnip greens and watercress
7. Vitamin C (Ascorbic Acid)
Vitamin C is an antioxidant required for tissue growth and repair. Essential in collagen formation.
Sources of Vitamin C: green leafy vegetables, strawberries, raspberries, cherries, plums, pears, summer apples, melons, citrus fruits, asparagus, avocados, broccoli, Brussels sprouts, collard greens, grapefruit, mangos, lemons, mustard greens, onions, pineapples, tomatoes, turnip greens and watercress
Selenium is a vital antioxidant and trace element that needed in tissue elasticity.
Sources of Selenium: Brazil nuts, brewer’s yeast, broccoli, garlic, molasses, onions, vegetables, wheat germ and whole grains.
Silica is a trace mineral that is known to slow the aging process. It is present in collagen and helps give luster to the hair, strengthens nails and tones the skin.
Sources of Silica: horsetail, bamboo, bean sprouts, cucumber, onion, celery, cabbage, sunflower seeds, strawberries, leeks, cauliflower
Eating a variety of foods is the key to healthy hair, skin and nails. Stay away from refined carbohydrates, processed foods, and foods that don’t bring life to your body.
This blog focuses on plant-based foods and if you don’t see any animal foods listed, that’s why.
Eat the color of the rainbow!
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