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The list of foods you need to eat to keep your hair and nails always strong and healthy!
Nuts
Want to have strong, sleek hair? Eat more nuts. Brazil nuts are an excellent source of selenium, a mineral that is responsible for scalp health. Walnuts are high in alpha-linoleic acid and omega-3 fatty acids, which nourish our hair.
Bird
Chicken and turkey meat is a great source of dietary protein. With a protein deficiency, our hair stops growing, becomes brittle, begins to fall out and may even lose its natural color.
Carrot
Carrots are an excellent source of vitamin A, which protects and nourishes our skin, including the scalp. Eat carrot salad for breakfast, add carrots to any dish as a snack. And forget about dandruff forever.
Vitamin A is also essential for the growth and beauty of nails. It is formed in the human body from carotene, which are rich in bright vegetables such as carrots and pumpkin. By the way, carotene is best absorbed by the body when these vegetables are combined with vegetable oil.
Citrus
Vitamin C is responsible for the prevention of fungal diseases.
Cottage cheese
It contains phosphorus, calcium and vitamin D to improve nail growth.
Saltwater fish and seafood
Quite often, nails are indicators of painful processes in the body. Also, the condition of the nails is influenced by bad habits, contact with synthetic detergents and unhealthy diet. Food is not only a source of energy, but also a supplier of useful vitamins, amino acids and various microelements. Therefore, it is very important to eat high quality and varied food. Nails need vitamins A and E, which have antioxidant effects. These vitamins help dissolve fats and limit their intake. To get vitamin A, eat cheese, eggs, sea fish, chicken and pork liver, fresh fruits and vegetables. Vitamin E is found in vegetable oils, nuts, seeds, green lettuce, egg yolk, and milk. These vitamins work best together to have a beneficial effect on the body. Vitamin C is important for strengthening nails and their good growth. To provide the body with this vitamin, eat more berries, fruits and vegetables with a bright color. There is especially a lot of vitamin C in citrus fruits, sea buckthorn, sweet peppers. By the way, the nails themselves can be "" with ascorbic acid, for this immerse the nails in the pulp of lemon. This procedure will make your nails stronger and whiter. Beautiful and impossible to grow without the right amount of vitamin B and B1. You can get vitamin B1 by eating green leafy vegetables, dairy products, buckwheat and oatmeal, eggs, and liver. Vitamin B3 can be obtained from yeast, nuts, brown rice, porcini mushrooms, eggs, milk, fish and meat. Vitamin B5 is rich in organ meats, chicken, broccoli, eggs, yeast and cereals. Vitamin B12 is responsible for nail growth and healthy color. Most of this vitamin is found in oysters, crab meat, salmon, and egg yolk. Vitamin B12 can also be obtained by eating cheese, meat and fish. In addition to vitamins, for normal growth, nails need microelements - calcium, iodine, magnesium, zinc, iron, silicon, fluoride. Calcium is found in dairy products, seafood and various types of cabbage, spinach, and nuts. To saturate the body with iodine, eat seafood, carrots, green salad, fish, mushrooms. An element such as magnesium can be obtained in cereals, nuts, seeds, kohlrabi, potatoes, bananas, bread and poultry meat. Lack of zinc leads to flaking nails, so use greens, nuts and seafood to replenish this element. When caring for your nails, do not forget that there should be a measure in everything. An excess of any vitamin or trace element can also lead to new problems.
The formation of a strong and healthy nail plate is facilitated, first of all, by vitamins of group B, vitamins A, C, D and E in combination with such microelements as silicon, calcium, iodine, sulfur, iron, zinc and fluorine. Vitamin A (retinol) is essential for humans to stimulate their immune system. It prevents the manifestation of certain inflammatory processes and fungal infections on the nails. A huge amount of retinol is found, for example, in carrots, liver, butter, vegetables.
Vitamin C has a beneficial effect in preventing yellowing and premature aging of the nail plate. The lack of this vitamin affects the fragility and delamination of nails. Sources of vitamin C are citrus fruits, berries, vegetables, herbs. You can give your nails an extra dose of the vitamin by dipping them in lemon pulp or freshly squeezed lemon juice from time to time. This will strengthen them and make them lighter.
Vitamin E is a natural antioxidant and is called the “vitamin of youth”. Its use in food helps to enhance nail growth, preventing the development of certain fungal infections. Vitamin E is found in nuts, legumes, and vegetable oils (such as sunflower or olive oil).
Vitamins of group B help the rest of the microelements obtained by the body from certain foods to be fully absorbed, and also strengthen the nails and enhance their natural growth. A large amount of these vitamins is found in dairy and egg products, herbs and brewer's yeast.
Vitamin D helps the human body to better absorb calcium. Calcium, in turn, makes nails smooth, preventing them from curving. This trace mineral is found in cabbage, meat, fish, seafood, nuts, eggs, figs, as well as broccoli and spinach. Vitamin D also contributes to the natural growth of nails. The following foods are rich in its content: fish, fish liver, milk, cheese, cottage cheese, various vegetable oils. A small amount of this vitamin is produced by exposure to sunlight directly in the human body.
Exfoliating nails indicate not only a deficiency of vitamins C and A, but also a lack of such an important trace element as zinc in the body. It is found in large quantities in cereals and legumes, herbs, nuts, seafood, leeks. Zinc has a firming effect on the nails, filling them with vitality and natural shine. Another essential trace mineral involved in nail health is iodine. It is found in seafood (fish, algae, shellfish, seaweed), spinach, silage, mushrooms, carrots, milk, and pineapple. Iodine, like calcium, straightens nails, making them stronger.
You can avoid the fragility and brittleness of nails if you include jellied fish, jelly, mousses, marmalade, meat in your diet, i.e. foods and dishes containing gelatin. However, caution should be exercised here: for people with elevated levels of prothrombin in the blood, excessive use of this substance can only harm.
Strong nails, smooth skin and shiny hair are absolutely every woman's dream, regardless of age, profession and interests. Today, there are many cosmetic procedures that help you stay well-groomed. As a rule, they require serious financial costs. However, this is far from the only way to maintain beauty and health.
So, proper nutrition works much more efficiently. It is worth paying special attention to foods that contain a certain vitamin complex and which must be included in your diet in order to stay beautiful and healthy under any circumstances, 24 hours a day.
Vitamin A
Vitamin A (retinol) plays an important role in the life of the body, as it contains a large amount of antioxidants and improves immunity. In addition, retinol is one of the main helpers on the path to beauty and well-being. The most important function of vitamin A is to slow down the aging of cells, and therefore, the breakage of hair and nails. This vitamin helps to reduce the production of sebum, which allows hair to maintain its beautiful, clean look for longer. The benefit of retinol for nails is that it prevents the risk of fungal diseases and nail stratification. However, an irrational intake of vitamin A and its excess in the body can lead to a completely opposite effect, so you should know when to stop.
Products
In order to make up for the lack of vitamin A in the body, you need to include green and yellow vegetables in your diet. For example, bell peppers, herbs, carrots, pumpkin. It should be remembered that out of season, the coefficient of content in fruits of nutrients is extremely small. A large amount of vitamin A is also found in peaches, nuts, butter, and tomatoes. Particular attention should be paid to the liver, low-fat fish, eggs, sour cream, cottage cheese.
Vitamin E
Another vitamin of beauty and youth can rightfully be considered vitamin E. In medicine, it is called "tocopherol", and among the people - "vitamin of youth". By itself, vitamin E is responsible for the female reproductive system, improves blood circulation. In particular, thanks to it, hair and nails grow faster and better. But there is also alpha-tocopherol acetate, which is a special form of vitamin E. Its deficiency manifests itself in the form of tight and flaky skin. This substance is added to all dry skin care products. It easily penetrates the skin, softening it and helping to heal damage and scars. In addition, vitamin E strengthens the hair follicles, which helps to reduce hair loss.
Products
Products containing vitamin E are, first of all, vegetable oils: wheat germ oil, sunflower oil, cottonseed oil, sesame oil, peanut oil, linseed oil, olive oil. Vitamin E oil solution can be rubbed into the skin. Among the foods rich in tocopherol, you can also highlight beans, prunes, dried apricots, sorrel, almonds, peanuts, salmon, milk, tomatoes, bananas. Good options are beef, lamb.
Vitamin C
This vitamin is the main defender of the immune system. Vitamin C and its constituent ascorbic acid also play an important role in the health of hair and nails. It effectively prevents brittleness and deformation. This is due to the fact that vitamin C has a beneficial effect on blood circulation and skin cell regeneration. In addition, it slows down the aging process of cells, which allows you to maintain youthful and healthy hair and nails for as long as possible.
Products
For greater effect, ascorbic acid is best used in its pure form. Vitamin C is found in large quantities in strawberries, rose hips and sea buckthorn, in all types of citrus fruits, especially in orange, black currant and other sour berries. In vegetables such as potatoes, bell peppers, radishes, spinach, cabbage. When choosing vegetables and fruits, preference should be given to the freshest fruits, since over time, the content of vitamin C in a particular product usually decreases.
Vitamin D
This vitamin has a positive effect on the condition of the whole organism. It reduces the risk of inflammatory diseases and bacterial infections, significantly increases the ability of cells to regenerate. Vitamin D is involved in the absorption of calcium by the body, as well as its deposition on nails, bones and teeth. The body shows a lack of vitamin D through brittle and prone to splitting nails and hair. So if your nails do not look healthy and strong, and the ends are split, then you should think about whether your diet contains enough foods that contain this vitamin.
Products
The easiest way to make up for this vitamin deficiency is to go for a walk. After all, an important source of vitamin D is the sun's rays. Even a short walk in the sun will provide you with your daily requirement of this vitamin. And in cloudy weather, you should pay attention to certain foods. Preference should be given to lean fish, butter and various cheeses.
Nails are a mirror of human health. Their beauty and grooming today are one of the important indicators of a person's social status. Manicure and careful nail care are great, but without a balanced diet, their beauty can only be dreamed of.
From a biological point of view, nails are horny derivatives of human skin, the main purpose of which is to protect the fingertips from injury. In addition, nails expand the range of operations performed. In some cases, they are used for self-defense purposes.
The longest nails recorded by the Guinness Book of Records belong to a resident of Las Vegas, Christine Walton. The total length of her nails reaches 6.2 meters!
Healthy products for nails
- Carrots with oil. When using such salads, the body is literally saturated with vitamin A, which gives shine to the nails, preventing them from brittleness and stratification.
- Nuts, sesame seeds and avocados. They contain a large amount of vitamin E, which is essential for the growth and beauty of nails. Vitamin E is even called the vitamin of youth.
- Milk and dairy products. A natural dairy product contains a lot of calcium, which is necessary for the normal structure of the nail plate. It should be remembered that calcium is well absorbed only with vitamin D, which the body produces in the sun on its own in summer, but in winter, autumn and early spring, it needs fish oil.
- Fatty fish. Fish oil is the main supplier of vitamin D, which is essential for the absorption of calcium.
- Cucumbers, zucchini, fresh cabbage. They contain trace elements useful for nails such as sulfur, silicon.
- Dark bread, crispbread, cereals. They contain B vitamins, which are essential for the rapid growth of nails, their beauty and shine.
- Seafood, oatmeal, buckwheat, seeds. The zinc in these products gives the nails strength.
- Persimmon, seaweed. They contain iodine, which is essential for healthy nails and improving their appearance.
- Pumpkin seeds . Selenium, which is found in seeds, protects nails from harmful environmental influences.
The health of your nails is a measure of the health of your entire body. On the basis of nails, doctors sometimes manage to determine diseases of individual organs.
In order for the nails to be healthy, the following recommendations must be followed:
It is advisable to balance your diet in such a way that the diet includes as many fresh and healthy foods as possible. At the same time, it is necessary to reduce the use of conservation, which contains few substances necessary for the body.
The use of vegetable juices will help to quickly restore the strength and shine of nails, and accelerate their growth. Especially useful is carrot-cucumber juice, which contains carotene, silicon and sulfur, which is simply necessary for the beauty and health of nails!
Also, do not forget about the use of greens. Parsley, basil, cilantro and lettuce will provide the body with the nutrients it needs to properly nourish nails.
You can get rid of the habit of biting your nails if you use celery and parsnip juices squeezed from root vegetables. Due to the fact that they contain magnesium, which is responsible for the health of the nervous system, this habit may soon disappear.
Traditional methods of nail improvement
- Rubbing your nails with a slice of lemon will help them look healthier and shine. In this case, nutrition and strengthening of the nail plate occurs. In addition, lemon juice softens the cuticles, which can be easily pushed back, which gives the nails a more well-groomed look.
- Brewer's yeast with selenium. Strengthens the nail plates, improves their blood supply.
Harmful nail products
- Unpeeled roasted seeds. When cleaning a large number of seeds with your hands, mechanical damage to the nail plate occurs.
- Salt. In large quantities, it prevents the full assimilation of vitamins.
