The secret to having glowing skin, silky hair and shiny nails aren’t the serums and shampoos you use and invest a lot of money in- it’s your diet.
We’re too busy to notice the detrimental effects of the unbalanced, processed food we consume daily on our bodies as our schedules become busier and our food choices prioritize convenience rather than quality.
Worry not, here are the 6 best foods for your hair, skin, and nails. If you’re reading this, you’re one step closer to improving your dietary lifestyle and improving your overall external appearance.
- Wild Salmon
Salmon is abundant in omega-3 fatty acids, which are known to benefit the skin. These fatty acids are rich in anti-inflammatory substances which keep the redness and swelling at bay. Inflammation is one of the factors for unhealthy nail palate development as well.
The moisture content in these fatty acids is vital in keeping your skin moisturized and glowing.
Spinach may not give you huge forearms like Popeye, but it is great for your skin, hair, and nails. Spinach is rich in vitamin C which is necessary for collagen production and maintenance. Collagen provides your skin with elasticity, making you look youthful.
Research shows that collagen may increase hair-building proteins that strengthen hair strands and promote hair growth. Collagen is important in keeping your nails strong, too.
Almonds are rich in biotin, with a serving size of ¼ cup containing 14.7mcg of this vitamin. Biotin is found in cosmetic products such as shampoos, but research has shown that biotin is most effective when taken internally. Biotin is especially important for strengthening and maintaining hair.
Almonds are full of antioxidants that protect your skin by limiting production of free radicals. This helps in delaying your skin from aging.
Berries such as blueberries are rich in anti-inflammatory agents, vitamins, and antioxidants. The great thing about berries is that they are cheap, and you can have them in any form you want because they are that delicious. Feel like having a drink? Blend them into your smoothie.
Blueberries contain a lot of vitamin K which aids in regeneration and regrowth of hair strands. Vitamin K is also important in keeping your scalp healthy and keeps your nails from splitting and cracking.
- Beans and lentils
A mineral that is important for your skin and hair is iron, which can be found in beans and lentils. Iron is important in the production of hemoglobin and red blood cells (RBC). A lower RBC count will reduce the amount of oxygen reaching your skin, thus giving you that pale color that’s associated with sickness. Healthy doses of iron-rich food give your skin a great glow.
A study in the European Journal of Dermatology found that women, especially non-menopausal women, experience excessive hair loss when iron-deficient. Iron improves hair texture, reduces dullness by improving and increasing oxygen flow to hair roots and scalp.
- Dark, leafy vegetables
Magnesium is great in helping your body manage stress and anxiety; one of the factors of acne. When we’re stressed out, our adrenal releases cortisol, which in turn triggers sebaceous glands to release sebum. This sebum clogs our pores, causes inflammation and acne.
Your kidneys release magnesium to suppress the effects of the hormone, reducing the amount of sebum released. Examples of dark, leafy vegetables include spinach, kale, and collard greens.
As you can clearly see, most of these food suggestions can be found in any supermarket and don’t cost a ton of money. You can find many other healthy options online, with complete recipes for on-the-go smoothies if you’re always moving and don’t have the time to prepare meals.
Being serious about having healthy skin, hair and nails means you must commit to eating the right food. What comes in, ultimately shows on the outside.
If you’re on the keto diet, fret not! Many of the best foods for your skin, hair, and nails can be found on the keto-friendly food list.