Home - health - 8 Foods For Healthy Hair, Skin, And Nails
8 Foods for Healthy Hair, Skin, and Nails

8 Foods for Healthy Hair, Skin, and Nails

For most people, achieving healthy hair, skin, and nails involves visiting a beauty salon for cosmetic treatments. However, it’s crucial to remember that what we put inside our bodies is more important than what we put on them. Thus, consuming nutritious food is vital to provide the body with the necessary minerals, vitamins, and nutrients for maintaining healthy skin, hair, and nails. Additionally, keeping the body hydrated by drinking enough water is equally crucial.

How does food impact hair, skin, and nails?
Skin, hair, and nails are made of different elements. For example, the fingernails and hair are made of keratin. So if keratin production is not regulated in the body, a person will have dull hair and brittle nails. In such cases, eating foods rich in biotin is usually recommended. It boosts keratin production in the body and promotes follicle growth.

Similarly, Vitamins A, E, and D, iron, healthy fats, carbohydrates, and protein are also essential for skin, hair, and nail health. When one eats foods rich in healthy fats, the body can lock in enough moisture making them radiant.

On the contrary, not eating foods rich in these nutrients can worsen the skin, nails, and hair condition. For example, it has been observed that eating foods that are low in carbohydrates can lead to hair thinning, making them brittle. Also, eating foods with a high glycemic index that causes a spike in blood sugar has been known to trigger skin conditions such as acne.

Thus, what one eats affects one’s hair, skin, and nails.

Foods for healthy hair, skin, and nails
Adding these nutrient-dense foods to the meal plan is not only good for the hair, nails, and skin but also good for one’s overall health.

Fatty fish
Salmon, halibut, anchovies, herring, mackerel, black cod, sardines, bluefin tuna, whitefish, striped bass, and cobia are high in omega-3 fatty acids. This safeguards the skin against sun damage. Moreover, it makes the scalp healthy, protects the skin from sun damage, and supports scalp health. These fatty fish are also rich in protein, iron, and vitamin B12. These can help prevent hair loss while making the hair look more vibrant.

Tomatoes
High in antioxidants, tomatoes are one of the best foods for healthy skin. Also, they are loaded with carotenoids, beta-carotene, lycopene, and vitamin C. These protect the skin against sun damage, allergies, and infection. One of the popular hacks to cool off skin after being in the sun for a long time is applying tomato peels.

Carrot
Rich in vitamin A, carrots promote healthy nails and hair growth. Moreover, they are rich in antioxidants that have anti-aging properties that help the hair retain its natural shine. In addition, carrots contain beta-carotene that protects the skin from sun damage and allergies.

Yellow and green bell peppers
One of the richest sources of vitamin C, yellow and green bell peppers are a great addition to meals for healthy skin. These veggies not only add color to one’s meal prep but also keeps the skin glowing and hair and nails shining naturally.

Nuts and seeds
Almonds, walnuts, sunflowers, and flax seeds add that extra crunch to salads and cereals and also aid in making one’s hair, skin, and nails healthy. This is because these are powerhouses of vitamin E. This vitamin has antioxidant and hydrating properties. As a result, one’s body will be protected from free radicals while one’s hair, nails, and skin will have complete moisture from within.

Eggs
Hair and nails are made of a protein known as keratin. Keratin production can be boosted through another protein known as biotin, and eggs are one of the richest sources of biotin. Moreover, it has tons of B vitamins that strengthen hair and nails and protect them from breaking easily.

Lentils
A perfect ingredient for soups, stews, and salads, lentils are one of the most versatile foods to add to meals. Chickpeas, pigeon peas, black-eyed peas, pinto beans, and red kidney beans are not just pantry stables for their versatility. They are some of the biggest sources of plant-based proteins. Also, they are packed with potassium, fiber, and iron. All of these make lentils one of the must-have foods for healthy hair, skin, and nails.

Oatmeal
A bowl of oatmeal in the morning can be a perfect power-packed breakfast to get through the day. In addition, it’s a great food to keep one’s nails looking healthy and the skin free of infections and allergies. This is because oatmeal contains copper, zinc, and B vitamins. These nutrients fight off inflammation, combat bacteria, and boost nail and skin health.

Blueberries
These berries are power-packed with high levels of antioxidants. These can help the body combat free radicals, thus protecting the skin from damage. Moreover, blueberries are rich in fiber and vitamin C, which can improve hair and nail health. So it is best to have berries during the morning breakfast or snack on them during the day.

Foods to avoid for healthy hair, skin, and nails
It is best to avoid the foods listed below for healthy hair, skin, and nails. However, if avoiding these foods is not possible, one can have them in moderation.

Sugary beverages
Soda, packaged juices, sweetened iced tea, and coffee with lots of sugar can be consumed occasionally. However, having them regularly can lead to health issues, including those related to the skin, hair, and nails.

Processed meat
These include ham, sausage, hot dogs, pepperoni, beef jerky, and deli meats. These are high in sodium and preservatives. Excess sodium in the body can lead to dehydration, causing the skin and scalp to become dry, itchy, and irritable.

Packaged snacks
These are high in sodium as well as refined sugar. As a result, having too many packaged snacks is bad for one’s health, including nails, skin, and hair.

Other foods to avoid are:
Candies
Cookies
Cake
Margarine
Instant noodles and soups

Latest Articles

Eczema – 3 methods to manage its symptoms
health

Eczema – 3 methods to manage its symptoms

Eczema has many different stages and types. Unfortunately, about 10.1 percent of people in the country have some or the other form of this condition. Such a disease is a combination of conditions that make the skin irritated or inflamed. With proper treatment, one can manage symptoms. Red, dry, cracked, and leathery skin are the common eczema signs. Here are three useful methods that help deal with eczema and manage its symptoms: Getting the right treatment options Here are some treatments associated with eczema. Dupixent Dupixent is prescribed for children six or older and adults; for those who cannot control symptoms with other treatment measures, alternate treatments are not recommended. This monoclonal antibody works on a targeted area in the immune system. Dupixent comes in pre-filled single-dose pens and syringes, given as a subcutaneous injection. One can find this treatment option in two strengths: 300-mg/2-mL and 200 mg/1.14-mL solutions. Cibinqo This once-daily oral treatment helps manage symptoms for adults who have not seen relief with prevailing treatment options. Cibinqo is an FDA-approved treatment for adults with moderate to severe atopic dermatitis. Doses that can be taken are either 100 or 200 mg. Alternately, a 50 mg dosage is for patients with moderate renal impairment. Upadacitinib and Eucrisa Upadacitinib is a JAK1 inhibitor and helps adolescents and adults with severe or moderate eczema. However, this FDA-approved treatment can cause side effects like fever, cough, nausea, and upper respiratory tract infections. Typically, one starts with 15 mg, but the doctor may advise a 30 mg dose if that does not work. Eucrisa is also a treatment option for eczema. It is for skin-only treatment, so do not get it in contact with sensitive areas and rinse with water in case of contact. Foods to eat and avoid Eczema needs to be managed with a disciplined nutritional regime.
5 mistakes to avoid before bed for better sleep
health

5 mistakes to avoid before bed for better sleep

Have you ever woken up feeling tired and lethargic despite sleeping for seven to eight hours at night? It could be due to poor sleep quality. Disturbed sleep influences the rest of your day: how you think, your performance at work, and other tasks. The causes of poor sleep are many, including a faulty mattress, distractions in your room, or a heavy dinner. Avoiding the following mistakes before bed can help you sleep better: Staring at a screen Using gadgets close to bedtime is probably the most common mistake in the digital age. The blue light emitted from screens affects the production of a specific hormone responsible for inducing sleep and regulating the circadian rhythm. Apart from the blue light emission, the television or mobile phone sound can be a distraction that keeps you awake. High noise levels create lots of mental stimulation and disturbance, preventing the brain from shutting down. Hence, it is advisable to avoid using phones, televisions, and laptops for at least an hour before bed. Exercising Exercise is among the best solutions for good health, but you must do it at the right time. Physical activity late in the evening or at night hampers sleep patterns by increasing stress and raising body temperature. The only exercise recommended before bedtime is light stretching and simple yoga. These help relieve muscle tension and relax the body and mind, preparing them to drift asleep. You can perform intense exercises in the morning or earlier in the evening. If you have some spare time before sleeping, use it for sitting down and reflecting on the happenings of the day instead of exercising. It will help you fall asleep faster. Making poor food choices A meal with lots of refined carbs and sugar is unsuitable for dinner as it can keep you awake at night.
Migraine – Ways to manage the condition
health

Migraine – Ways to manage the condition

Migraine headaches are a devitalizing experience. It completely saps the person of energy and prevents them from being productive during these episodes. There is usually a build-up to a migraine attack which is different for every individual. The phase before the actual migraine attack is known as the aura, and people may report seeing flashes of light or experiencing a tingling sensation. Below are some options for treating migraine headaches: Treatment options Nurtec Nurtec is a treatment option that helps relieve some symptoms of migraines. It reduces the severity of headaches and sensitivity to light. Nurtec is usually taken on alternate days to prevent migraines and other pain associated with the condition. Ubrelvy Ubrelvy, a fast pain-relief, is a treatment option that blocks calcitonin gene-related peptide (CGRP) in the body. CGRP is associated with migraine attacks, and suppressing it goes a long way in treating the condition. Excedrin This pain reliever does not just treat migraine headaches but also pain in other parts of the body. Excedrin provides fast pain relief to the patient. Qulipta Qulipta is a treatment option that helps prevent migraines over a more extended period. However, medical professionals do not recommend this treatment option to people suffering from kidney or liver problems. Qulipta works by blocking the CGRP protein. Foods to help manage migraine headaches Certain foods are part of the preventive treatment for migraines. While a preventative treatment may not completely stop migraine headaches, it will help reduce the severity and occurrence of these attacks. Bananas Bananas are rich in magnesium. According to some studies, magnesium is deficient in migraine sufferers, and the mineral stops the chemicals that cause pain. Watermelons Watermelons contain around 92% water, and it is a great way to stay hydrated. Dehydration often triggers headaches in general, which could lead to migraine attacks.