6 foods to eat for healthy hair, skin and nails



The egg provides amino acids to produce collagen and provides biotin; Avocado also contains nutrients and moisturizers for the skin.

Photo: Foodie Factor/Pexels

A diet rich in fruits, vegetables, whole grains, good fats, and healthy proteins help keep your body working properly, control your weight, and help you feel and look good.

Some foods that contain key nutrients to help strengthen hair, skin and nails. They provide nutrients necessary for collagen and keratin production; they provide biotin, vitamin C, vitamin E, as well as polyphenols to prevent premature aging. Here six of them:

1. Salmon

Salmon
Photo: Wow Phochiangrak/Pixabay

For the production of collagen, your body needs foods rich in protein, vitamin C, zinc and copper.

Salmon is a food rich in protein, it provides zinc and copper. Also a good source of biotin, whose deficiency can cause weakening hair and brittle nails. What’s more it is rich in omega-3, good fats that can improve growth and increase hair density. Another reason to consume this fish is its vitamin D content, a vitamin that is not present in many foods.

2. Grapes and strawberries

Grapes
Photo: Kai-Chieh Chan/Pexels

Strawberries and grapes are rich in polyphenols with antioxidant and anti-inflammatory effects. Strawberries are a great source of anthocyanins and vitamin C. Vitamin C helps the body produce collagen, a protein that gives skin its structure, flexibility, and stretch.

Grapes are a source of resveratrol, a polyphenol that can have a double effect to help fight premature skin aging: neutralizing free radicals and increasing antioxidant levels, so that the skin can better defend and repair itself.

3. Chicken breast

Chicken breast
Photo: Pixabay/Pexels

Chicken breast is rich in protein that contains the amino acids that make collagen: glycine, proline, and hydroxyproline, according to the Harvard Nutrition Source.

It is also important to eat foods rich in protein for the production of keratin. Nails are made of keratin, a protein that is also found in hair and skin.

4. Almonds

almonds
Photo: Karolina Grabowska/Pexels

Almonds are one of the highest dietary sources of vitamin E. This vitamin helps maintain the cellular function, appearance, and health of your skin. Vitamin E levels also decline with age, but also with ultraviolet light and sun exposure.

5. Avocado

Avocado
Photo: Roman Odintsov/Pexels.

Avocado contains nutrients and moisturizers for the skin; provides vitamin E, vitamin C, potassium, lecithin and biotin. Its healthy fats as well as its antioxidants help increase skin elasticity and reduce the appearance of wrinkles, according to studies published in the British Journal of Nutrition.

6. Eggs

Egg-blueberries and avocado
Photo: Jenna Hamra/Pexels

They have large amounts of proline, one of the amino acids necessary for the production of collagen. They are also a rich source of biotin, an essential nutrient involved in the synthesis of keratin.

It may interest you:
–Which is the best wine to combat aging
–5 foods and drinks that make you age prematurely
What to eat to live to be 100 years old

Source-laopinion.com


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