When we think about uplifting the health of our skin, hair, and nails, we all first reach out for beauty products. Yes, beauty care essentials promise to improve your nails, strengthen your mane, and keep your skin looking nourished and revamped.
However, experts recommend that your skin and body reflect what you’re eating. Maintaining healthy skin, hair, and nails goes beyond just topical treatments; it also involves nourishing your body from the inside. Including superfoods in your diet can provide essential nutrients that augment the overall health and appearance of your skin, hair, and nails.
How Does Food Impact Hair, Skin, And Nails?
Evidence suggests that a rich array of foods can immensely support hair, skin, and nail health. However, research is evolving, and it’s mixed at times.
Hair Care
A study found that a Mediterranean diet heaped with fresh vegetables, fruits, and herbs and high in protein treats alopecia.
Another study disclosed that women who eat low-glycaemic index foods abundant in complex carbs, vitamins A, B, and C, and the minerals zinc and magnesium may have less hair fall during menopause.
Furthermore, a recent study found that diets poor in biotin, vitamins A, C, and zinc would effectively impact hair health.
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Skin And Nails Health
The latest research suggests that a plant-based diet could be beneficial in sustaining the skin barrier and function. Nails are keratin-packed, and nutrition may affect their health. An older study indicated that nutritional deficiencies like calcium or iron could affect nail growth.
Furthermore, a recent study also revealed that people with micronutrient deficiencies like biotin, vitamins A and C, and zinc, are more likely to have fragile nails and dull-looking skin.
Here, we have curated eight superfoods you should consider adding to your diet regimen for optimal skin, hair, and nail health:
8 Power Foods For Skin, Hair, And Nails Health
Avocado
Avocados are imbued with healthy fats, vitamins E and C, and biotin; all of these nutrients are essential for healthy skin, hair, and nails. They help moisturize the skin, strengthen hair strands, and improve nail health.
Salmon
Salmon contains vast reserves of omega-3 fatty acids vital for maintaining skin elasticity, promoting hair growth, and strengthening nails. Apart from this, it is also loaded with high-quality lean protein and vitamin D, which may be valuable to revamping overall skin health and beauty.
Also Read: Men’s Health: 5 Must-To-Add Foods To Slow Down The Effects Of Ageing
Blueberries
Blueberries are packed with antioxidants, which help shield the skin from free radical damage. Berries are heaped with vitamin C, which is vital for collagen production and skin repair.
Sweet Potatoes
Sweet potatoes comprise vast reserves of beta-carotene, which is converted into vitamin A in the system. This fat-soluble vitamin is essential for rejuvenating skin health, and tone and promotes cell turnover.
Almonds
Almonds are an impressive source of vitamin E, a potent antioxidant that helps protect the skin from damage. Aside from this, almonds contain biotin, which is key for sustaining healthy hair and nails.
Spinach
This green leafy vegetable packs a good reserve of vitamins and minerals like vitamin A, vitamin C, and iron, which are crucial for skin, hair, and nail health. It also contains antioxidants that help protect the skin from damage.
Greek Yogurt
High-protein Greek yogurt is beneficial for hair and nail growth. The goodness of good bacteria in yogurt promotes digestion, gut health, and clearer skin.
Chia Seeds
The wealth of omega-3 fatty acids, antioxidants, and protein in chia seeds is highly beneficial for promoting skin, hair, and nail health. They also contain zinc, which is vital for wound healing and maintaining healthy skin.
Including these superfoods in your diet can help revamp your skin, hair, and nails from within, promoting a healthy and radiant appearance.
Frequently Asked Questions
What are the best superfoods for healthy skin, hair, and nails?
Some top superfoods include avocados, berries, nuts, seeds, salmon, spinach, eggs, and sweet potatoes. These foods are packed with vitamins, minerals, and healthy fats that nourish and strengthen skin, hair, and nails from within.
How do these superfoods help improve skin health?
Superfoods rich in antioxidants, like berries and spinach, fight free radicals that cause premature ageing. Healthy fats from avocados and salmon keep skin hydrated, soft, and glowing naturally.
Can these superfoods really make hair stronger and shinier?
Yes. Foods like eggs and nuts contain protein and biotin, essential for hair growth and strength. Omega-3 fatty acids from fish also add shine and help reduce dryness and breakage.
How can I include these superfoods in my daily diet easily?
Add berries to your morning oatmeal or smoothies, toss seeds into salads, and enjoy grilled salmon or avocado toast for lunch.
(This article is reviewed by Kalyani Krishna, Chief Content Editor)
Author Profile: M Sowmya Binu
With over 15 years of expertise and a Postgraduate degree in Nutrition, M Sowmya Binu is a seasoned professional in the field of nutrition. Specialising in tailoring personalised diet plans, she underscores the significance of a balanced approach to health, emphasising the integration of medication with dietary intake for holistic wellness. Passionate about equipping individuals with knowledge to make informed decisions, Sowmya adeptly develops insightful content encompassing various topics, including food, nutrition, supplements, and overall health.
References:
Foods For Healthy Hair, Skin and Nails
Hayk S. Arakelyan ,Tokyo Medical University Hospital
https://www.researchgate.net/publication/342697508_Foods_For_Healthy_Hair_Skin_and_Nails
Nutrient-Dense, Functional Foods Enhance Hair, Skin, and Nail Appearance
Kate Bauer, RDN, LDN; William Clearfield, DO; Rochelle Ramacher, PN1; Pei-Ra Ling, MD; Charles Marsland, MS; Stacey J. Bell, DSc, RDN
https://openventio.org/wp-content/uploads/Nutrient-Dense-Functional-Foods-Enhance-Hair-Skin-and-Nail-Appearance-TCOJ-4-114.pdfs
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