8 Healthy Foods For Stronger Hair and Nails

What you eat and how you live are more important than salon treatments to achieve shiny hair and nice nails. A person’s hair and nails are a reflection of their health on the inside. Moreover, keratin is a protein that is found in both hair and nails. Therefore, hair and nails are usually affected by the same factors. So, we have put together some foods like almonds that will directly benefit your hair and nails. Buy it and add it to your diet right away. You can buy Kashmiri almonds online India as they have little more benefits than regular almonds. Below are some food items which you can include in your diet to achieve stronger hair and nails.  

Best Food To Eat For Better Hair and Nails

Add Peanuts To Your Diet 

Peanuts are a great source of biotin or vitamin B7, B-vitamin, and other nutrients and minerals. Biotin is a substance that is very popular for strengthening the nails. In studies, foods containing biotin prevented nail disorders, strengthened brittle nails, increased nail firmness and hardness, and reduced nail splitting. Hair follicles also contain biotin, so a lack can lead to brittle hair. So, add peanuts to get an adequate amount of biotin for your hair and nail growth. 

Eat Whole Grains

Several whole grains contain silica, including brown rice, oats, and barley. In addition, many tissues of the body consist of silica, including hair, nails, skin, and bones. According to research, silica can help reduce hair loss and even improve hair brightness. Additionally, these foods contain zinc, iron, and B vitamins, which are beneficial for hair and nails. In addition to preventing hair thinning, this mineral also improves circulatory function. In turn, this will promote healthy hair growth by increasing blood flow to the scalp.

Include Dark Leafy Greens In Your Diet

Dark leafy greens such as spinach and kale are good sources of iron. An adequate supply of iron in the diet is crucial to the health of hair follicles and roots, and these leafy greens contain a lot of iron. Hair loss is indeed linked to iron deficiency. Nail brittleness and flattening can also be caused by iron deficiency. Other than this, iron deficiency can cause koilonychia disease, which results in spoon-shaped nails. The iron in red blood cells fuels the body’s metabolism and aids in growth and tissue repair.

Intake Beans

Keratin is a protein that makes up your hair and nails, and healthy, strong hair and nails require adequate, good-quality protein. Your diet should include beans, lentils, and other pulses, such as peas and chickpeas, as they are healthy sources of protein. Other nutrients, such as zinc and biotin, are also present in these foods. Zinc in beans aids the hair growth and repair cycle. In addition to these nutrients, they also provide iron, biotin, and folate. Furthermore, beans are inexpensive and versatile, making them an excellent addition to a healthy diet.

Add Shellfish To The Diet

Shellfish are good sources of zinc, which is essential for protein synthesis and cell growth. Protein synthesis is essential to healthy hair and nails, as it aids repair and boosts growth. Hair loss and nail abnormalities are symptoms of zinc deficiency. There are studies that suggest that shellfish intake may alleviate the symptoms of alopecia (hair loss) in people with lower zinc levels. 

Intake Nuts and Seeds

Nuts like almonds and walnuts are tasty, convenient, and contain nutrients that are vital to hair growth. You can maintain your healthy hair by eating nuts and seeds, which are rich in vitamin E antioxidants. Because vitamin E’s antioxidant properties, you can stay protected from oxidative stress. Oxidative stress is linked to aging, graying of the hair, and hair loss. Additionally, nuts and seeds like Kashmiri mamra almonds provide zinc, healthy fats, and plant proteins. As a result, nuts make excellent and easy additions to your diet.

Include Eggs In Your Diet

Another excellent source of protein is eggs, which also contain biotin. A good source of vitamin D will also be found in free-range eggs since chickens spend most of the day outside during the day. The deficiency of vitamin D has been linked to hair loss. Growth of hair follicles and hair growth depends on vitamin D. So, it would be beneficial to consume more eggs and other foods high in vitamin D. Moreover, they contain zinc and selenium, which are nutrients that are vital to healthy hair. 

Eat Sweet Potato

Sweet potatoes are a great source of vitamin A which is an essential component of the growth of our bodies, including the growth of our hair. As a result of vitamin A, the sebaceous glands of the scalp and hair produce an oil called sebum, which acts as a natural moisturizer. Sebum prevents hair and scalp from becoming dry, itchy, and flaky. The following foods are also good sources of vitamin A: carrots, spinach, kale, butternut squash, peppers, and mango. 

Final Words 

Particularly in winter, hair and nails can suffer. Your nails can become brittle and dry, and the weather can strip moisture from your hair, leaving your hair rough. The key to staying healthy inside and out is eating a variety of nutritious foods. All of the above mentioned food items provide essential nutrients to your body and let you relish healthy hair and nails.

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