It is a dream for every girl to have shiny, long hairs which they can style either way. To this list other wishes add-on that is having long nails on which they love doing nail art and a Healthy Skin that Glows Naturally.
But just dreaming won’t work. We all know the struggle of growing nails and taking care of them like our baby. If any of the nail breaks, it’s like we lost our diamond ring. Oh! So much of melodrama… what about brittle, thinning hairs that fall during combing? OMG! Am I going to get bald? Pimples, acne, dark spots and what not…. Why can’t I have a Healthy skin, shinier hairs, and stronger nails!
So ladies! If you really wish to have silky hairs, healthy skin and stronger nails, then you need to follow up some rules to enjoy these earthy possessions.
Looking good from outside is not enough. To shine like a princess every day you need to take care of your body on the inside. When you feel good inside, it reflects from outside. And girls we’re not just talking about your skin- having a nutritious diet promotes healthy hairs and nails, too,” says the director of cosmetic and clinical research, Mount Sinai Hospital in New York City.
Now, you might think of following different diet plans for these. But no need, because skin, hair, and nails are made of same tissues, so the nutrients that help one can also help the other,” says Dr. Zeichner.
So let’s find out what all we can do to enjoy a healthier skin, shiny hairs, and stronger nails.
1. A scoop of Whey protein
Protein makes hair strong and your hair needs protein to produce keratin, says Dr. Zeichner. If your hair doesn’t receive enough protein, it can go into a ‘resting phase’, which can lead to a noticeable hair loss.
So, add a scoop of whey protein to your morning smoothie for simple boost. ( whey protein also help in controlling appetite)
2. Red meat
Well, this option will be loved by non-vegetarians and disliked by vegetarians. But it’s fine we have other options for them as well. So, to the ones who love meat, you get another reason to love it and the ones who hate it, it’s time you notice its benefit.
A juicy steak has loads of protein, and it also contains iron that’s important for hair and nail health. People with iron-deficiency- ‘anemia’ often have thin hair. This iron-deficiency is associated with koilonychia—it is a nail disease characterized by spoon-shaped nails.
Well, this doesn’t mean that you should eat red meat every day of the week. It is high in saturated fat, and consuming it in high amount has been associated several health problems including type 2 diabetes, heart disease and several types of cancer. But you can consume a lean cut of beef once a week.
So, if you are deficient in iron, then talk to your doctor about starting a supplement.
As I said we do have options for vegetarians, here is one and that to yummy- blueberries. Blueberries are rich in antioxidants.
Antioxidants help protect body’s cells against free radical damage. These free radicals if not destroyed leads to increase stress hormones and inflammation, which has an impact on all cells in the body, including those in the skin, hair, and nails.
Also Read: 15 Amazing Health Benefits of Blueberries!
You have only heard about almonds help make brain sharper. But there is another thing also that can help you. Almonds being a good source of protein, are also loaded with magnesium, which helps maintain healthy skin, nails, and hairs. Magnesium is an anti-stress mineral, and stress plays a major role in hair loss.
If you have vertical ridges in your nails it may be a sign of inadequate magnesium. You can get more magnesium through leafy greens, and soybeans.
Research from the Journal of the Science of Food and Agriculture reveals that beer is one of the richest sources of silicon in the average diet. Rebecca Kazin, MD, Washington Institute of Dermatologic Laser Surgery, says, “Silicon is a trace mineral that helps to increase circulation in the scalp, which is good news for hair growth.
According to the Archives of Dermatological Research, a daily 10-milligram silicon supplement was shown to reduce hair and nail brittleness after 20 weeks. Single servings of beer contain more than 10 milligrams of silicon.
Well, experts recommend having only one drink a day if you’re a woman, and two if you’re a man. But be very careful with this option.
Dr. Zeichner explains that Zinc is required for many biological processes, which also includes making proteins like those in your skin, hair, and nails.
Oysters contain 74 grams of zinc per serving, says the National Institutes of Health. But if you are not lucky enough to eat oysters every day then you can opt for poultry, fortified cereals, Beef, and baked beans also.
Some studies suggest a link between vitamin D and hair loss but it still needs to research. According to a Skin Pharmacology Physiology study, “Women with hair shedding had lower vitamin D levels than women with healthy hair”.
Furthermore, Calcium is a key mineral in building healthy hair, skin, and nails say Well, yes a vitamin-D fortified milk offers both, but before consuming speak to your doctor about a vitamin D supplement if you think you might be deficient.
Eggs are a great source of protein and also contain some vitamin D and biotin. Dr. Zeichner explains that “Biotin is a B-complex vitamin and may play a role in the development of keratin”. Patients with biotin deficiency often have weak hair and nails along with the dull skin.
Dr. Zeichner says, “A healthy scalp means healthy hair follicles, which means healthy hair”. Salmon is considered a good source of biotin and protein and omega-3 fatty acids, which help in reducing inflammation and promoting healthy, moisturized skin. And your scalp is skin, too. Omega-3 fatty acids inflammation-reducing effects are also good for your nails.
Also Read: 12 Powerful Health Benefits of Fish Oil.
10. Brazil nuts
A study in PLoS says, that rats deficient in selenium (selenium is a trace element linked to protection against oxidative stress) have sparse hair growth.
According to the National Institutes of Health, just 6-8 Brazil nuts meet almost 800% of your recommended daily value.
Snack on some walnuts, to keep your strands strong and luscious. They contain two great ingredients for your gorgeous look: omega-3 fatty acids (which keep your hair hydrated) and vitamin E (which repair damaged follicles).
In addition, they also contain copper, which keeps your natural color rich and stave avoiding premature grayness as shown by studies.
12. Coconut oil
Well, eating coconut oil may not magically transform your look, but applying this oil directly to your hair can actually do wonders. This is because it contains proteins that are essential to revitalizing damaged hair.
Massage your scalp with warm coconut oil and then applying it to the ends of your hair, to keep them shiny and frizz-free.
13. Red Bell Peppers
Did you know that red peppers contain way more skin-boosting vitamin C as compared to oranges? ‘Vitamin C is an originator to collagen production and is also a powerful antioxidant which protects skin against aging, keeps the hair shiner and nails strong.
Spinach is full of Iron, Vitamin C, and Vitamin A which are major nutrients when it comes to keeping our skin healthy, hairs shiny and nails strong.
15. Avocado Oil
We all by now are familiar with the benefits of eating whole avocados; now it’s the Avocado oil that’s getting all the attention from health enthusiasts across the globe.
Avocados are rich in vitamins A, D and E and omega-9 fatty acids ‘one of the most important building blocks of healthy skin’ which are highly concentrated in the oil. All of these nutrients help to smooth out skin tone in due course of time when added to your diet regularly.