Do you feel that your nails are brittle and your hair rather dull? After an overdose of sun or a dietary deficiency, they may need a little boost. What if you started by changing some of your eating habits? Like your skin, your nails and your hair are indeed also a reflection of what you eat.
Your nails and your hair are barometers that indicate whether you have a balanced diet or not. That is why sufficient consumption of good nutrients can make them strong and shiny again. Beware also of deficient diets: “When you are a vegetarian or a picky eater, you may be lacking in nutrients needed for healthy nails.“, explains dermatologist Nina Roos.
>> Tip for smokers: tobacco can also play a (bad) role because it affects blood circulation and can reduce the volume of biotin in the blood, an amino acid useful for healthy nails and hair. The best sources of biotin are royal jelly, brewer’s yeast, legumes, soy and almonds.
Which foods to favor?
If a balanced diet remains necessary to stay fit and healthy in general, certain vitamins, minerals and trace elements help to strengthen the well-being of nails and hair in particular.
These include:
- Of iron : it contributes to the oxygenation and nutrition of the hair, and it participates in solidifying the nails. It is found in particular in red meat, eggs, fish or even pulses.
- Zinc: this antioxidant participates in the synthesis of proteins, including keratin, which makes it possible to form nails and hair. A lack of this trace element can lead to hair and nail loss that break or split. Oysters, offal, lentils or even wholemeal bread have a good zinc content.
- Proteins: they play a role in the synthesis of keratin. They are particularly present in meat, fish and eggs, but they are also found, to a lesser extent, in legumes or oilseeds.
- Essential fatty acids (omega-3, omega-6): they contribute to the proper development of nails and hair. They are present in oily fish, vegetable oils or even oilseeds.
- Of the vitamin B8, also called biotin: it participates in the synthesis of essential fatty acids by the body, and in the renewal of nails and hair. Poultry liver, almonds, walnuts or even wholemeal bread contain it.
- Vitamin C: this powerful antioxidant allows the human body to protect itself from oxidative stress and external aggressions (pollution, UV, cold, etc.). It also helps the body to better assimilate iron. Vitamin C is particularly present in fruits and vegetables, including blackcurrants, guavas, peppers or red cabbage.
We also favor foods rich in vitamins A, E, F and B (B4, B5, B6, B8) and trace elements such as copper and magnesium.
On the menu in summary: fish, powdered wheat germ, eggs, chicken, dark chocolate, legumes, oils (olive, flax, nuts, etc.), almonds, oysters, spirulina, soy proteins.
And food supplements?
Food supplements for hair and nails contain several B vitamins and sulfur amino acids. “They are good for nails in the long term, the treatment must therefore last at least six months. We can take half a dose compared to the recommendations, but we will take it twice as long”, recommends Dr. Nina Roos, dermatologist.
Also consider capsules or stinging nettle herbal teas: its vitamin B5 and iron content can treat nails brittle and prevents hair loss. It contributes to the shine and tone of the nails and hair.
Simple steps to take to keep your nails and hair healthy
The daily care given to his body, and more particularly to his nails and hair, helps to keep them in good health. Simple and logical actions help preserve them.
To take care of your hair, it is recommended:
- To use shampoos adapted to their nature.
- Limit perms and the use of straightening or curling irons.
- Let them dry naturally.
For the nails, it is recommended to:
- THE prune correctly (to avoid any breakage).
- Feed them regularly.
- Not to wear nail polish too often.
Diet plays a major role in healthy nails and hair. However, we invite you to consult a doctor if you experience significant hair loss or nails that break frequently.
Read also :
- What your hair reveals about your health
- Everything your nails reveal about your health
- 4 grandma’s remedies for better nails
