The key to healthy-looking hair, skin, and nails is not a product. It’s what you eat.
Some women put a lot of effort into the appearance of their hair, skin, and nails. The key to creating healthy-looking hair, skin, and nails is to start from the inside. Topical treatments may help but consuming the nutrients to help grow healthy hair, skin, and nails is the best option. The best nutrients you can consume for hair, skin, and nails can be obtained by following a healthy balanced diet containing enough healthy fats, protein, iron, vitamin A, vitamin E, vitamin D, and biotin.
Another key fact to remember is that supplements may be necessary for some people but not everyone. Talk to your healthcare provider before starting any new diet, vitamins, or supplements. Consuming too much or too little of a vitamin, nutrient, or supplement can lead to other health problems. Some restrictive diets limit calories, fat, protein, and / or carbohydrates. These nutrients are essential for your body to live. When you don’t get the nutrients you need, it can cause thinning hair, skin issues, and brittle nails. Protein is especially important for hair, skin, and nail growth. Healthy fats are also important because they help with locking in moisture.
According to the Mayo Clinic, 20% of your calories every day should be from protein, 20% to 30% should be from healthy fats, and 45% to 60% should be from carbohydrates. Eating a variety of healthy food options will help you meet your nutritional goals. Check out the following list of suggested foods to get all the nutrients you need for growing healthy hair, skin, and nails.
Food Containing Healthy Fats
- Olive oil
- Nuts
- Seeds
- Avocado
Food Containing Protein
- Chicken
- Turkey
- Lean red meat
- Seafood
Food Containing Iron
- Lean red meat
- Spinach and other leafy green vegetables
Food Containing Vitamin A
- Sweet potatoes
- Squash
- Liver
- Leafy green vegetables
Food Containing Vitamin E
- Nuts
- Seeds
- Fish
Food Containing Vitamin D
- Eggs
- Fish
Food Containing Biotin
- Meats
- Eggs
- Fish
- Nuts
- Seeds
- Sweet potatoes
Resources
- Radiant hair, skin, nails naturally – Mayo Clinic Health System. (n.d.). Retrieved September 8, 2022
- U.S. Department of Health and Human Services. (n.d.). Office of dietary supplements – biotin. NIH Office of Dietary Supplements. Retrieved September 8, 2022