Your body needs nutrients to remain in the healthy condition whether it is your skin, hair, nails or your body’s internal organs, foods from all the food groups should be included in the diet
In today’s life everyone is so concerned about their body in which their main focus is on their skin, hair and nails. Everybody needs a perfect glowing skin and shiny hairs and smooth nails. So, in this case the diet plays an important role because all these three made up of protein called keratin, collagen and elastin. People are using many products available in the market and they are taking lot of supplements also. What you are getting from these supplements can be taken from diet as well. All you need is a proper diet plan that can give you a “well balanced diet”.
Fingernails and toenails are made up of a tough protective protein called “keratin”. You need a protein rich diet to maintain your nails in healthy condition. Protein deficiency can result in white nail beds. To cover up the protein requirements you need to incorporate some foods in the diet that includes eggs, milk, cheese, meat, beans and legumes etc. Along with the deficiency of protein if there is deficiency of folic acid and vitamin C, it can result in hangnails. Essential fatty acids are also required for attaining a healthy skin and nails and these are present in fish, canola oil, flaxseed, seeds, leafy vegetables and nuts etc. Linoleic acid is an essential fatty acid and deficiency of this fatty acid can result in splitting and flaking of nails. Further it has been also seen that iron deficiency anaemia can also result in nail problems like pale, brittle or spoon shaped nails. Iron is found in foods in two forms heme iron (animal source) and non-heme iron (plant source), you need to consume meat, fish, poultry, fruits, vegetables, dried beans, nuts and grain products. Absorption of heme iron is better than non-heme iron. Vitamin A, D, B12 and calcium are also required for growth and maintenance of nails.
In humid weathers usually people face the problem of hair fall and many other skin problems. You need to take lot of fluids in the diet to obtain a healthy skin and hairs. Drink plenty of water. Hair is also made up of protein. There can be many reasons of hair problems apart from improper nutrition that includes hormonal imbalance, smoking and lack of sleep etc. Eating a well balanced protein rich diet can help you to get rid of all your hair problems. As nails needs essential fatty acids hairs also needs essential fatty acids like omega 3 fatty acids. Include walnuts, pumpkin seeds, spinach, carrots, eggs and avocados etc to get healthy hair. Nuts are also important for fighting hair loss problems.
Hairs and nails are part of the skin, so all the nutrients which you require for maintaining your nails and hairs are required for your skin as well. Vitamin C is also required for making skin collagen, for this you eat kiwifruit, oranges, lemons etc. beta carotene is also required for the healthy skin and it can be found in carrots, mango, spinach, pumpkin etc. For vitamin A eat liver, egg yolk and oily fish.
Apart from all the nutrients you need to remember few things like, sleep is good for your skin, so take enough sleep, secondly stress and smoking is not good for your skin, so avoid these things and lastly don’t expose your skin to sun for too much time. Drink plenty of water and take a well balanced diet to attain good healthy skin, nails and hairs. Include enough fibre in the diet to remove toxins from the body.
“Eat Healthy Stay Healthy”
