Proteins are not just the foundation for healthy muscle and bones—they can also help you develop strong, beautiful hair and nails! If you’re looking to make sure your mane and nails are always looking sharp and new, then you should keep reading—we have the scoop on which proteins are best for promoting health hair and nails, and you may be inspired by just how easy it can be to work them into your diet.
1. Nourish Your Body for Beautiful Hair and Nails
As glamorous as gorgeous and healthy hair and nails can make us feel, having luscious tresses and long, strong nails requires a bit of effort. We must provide nutrition to our bodies so that our hair and nails, as well as our overall health, can benefit.
Are you looking for a few ideas on foods to add to your diet to boost your body and give your hair and nails life? Here are some useful suggestions!
- Eggs – High in iron, zinc, sulfur and biotin, eggs are a great source of protein and promote healthy hair growth.
- Leafy Greens – Packed with vitamin A, leafy greens are an excellent source of important nutrients, antioxidants and minerals. Get in the habit of adding spinach, kale and collard greens to your salads or sandwiches.
- Bone Broth – Bone broth contains collagen, magnesium and calcium for strong nails and beautiful hair. Try making bone broth from scratch, or buy it in the refrigerated section of your grocery store.
- Salmon – A rich source of omega-3 fatty acids, salmon promotes healthy hair and helps reduce hair loss. Additionally, its high protein content encourages strong nails.
These are just a few of the whole and healthy foods that you can include in your diet to . With a bit of variety — and consistency — you can look and feel your best.
2. Protein: A Key to Hair Strength and Renewal
Having a strong hair requires having enough protein in your system. Protein is what researchers and science agree is key to have healthy and strong hair. That’s because it helps both strength and renewal of hair.
The hair itself is made up mostly of the protein Keratin. The protein works like a building block in the body, driving the structure and strength of your hair. This protein gets broken down over time and the lack of it affects the ability of your hair to stay firm, replenish itself or even worse, fall out.
Though most of us do not likely have a lack of protein in our daily diet, it could be the fact that we are not consuming the right kind of proteins. To keep your hair healthy and renewing itself, you should add to your diet:
- Eggs
- Fish
- Nuts
- Beans
- Soy
- Seeds
Another helpful thing to add to your diet is a whey protein powder. This can especially help if you are looking to promote hair growth. This product is rich in the vital proteins for hair and nails and can be easily found in most health shops.
Making sure that you are getting enough protein is the best way to have strong and healthy hair. So make sure your diet is properly balanced in that regard!
3. Eating for Healthier Nails: Nutrients to Include in your Diet
Strong and healthy nails are built from the inside out. Eating a balanced and nutrient-rich diet is key stepping stone for developing healthy and well-maintained nails. Here are some key components to include in your diet to support healthier nails:
- Protein: Protein is a major building block for nail growth and it plays an important role in tissue health, repair and rejuvenation. Add lean proteins such as peas, lentils, fish, poultry, eggs and tofu to your diet to give your nails the full benefit.
- Vitamin A: This essential vitamin helps keep your nail beds in good condition and also helps moisturize your nails from the inside out. You can find it in foods like carrots, dark leafy greens, sweet potatoes, cod liver oil, cheese, mangoes, eggs, pumpkin and apricots.
- Biotin: Biotin is a B vitamin that helps to promote the growth of healthy nails. Sources of biotin include mushrooms, cauliflower, raspberries, egg yolks, broccoli, spinach and organ meats.
- Zinc: Zinc helps with collagen production, which is essential for nail health. Poultry, seafood and wholegrain cereals contain high levels of zinc.
- Iron: Iron is effective for treating and preventing structural weaknesses in nails. Seafood, lean meat, poultry, legumes and vegetables such as spinach are excellent sources of iron.
Incorporating these key nutrients into your regular diet will help keep your nails healthy and strong, and will also help prevent them from drying out. Healthy nails are achievable and easy to maintain when you add the right foods to your plate.
Your nails are an indication of your internal health and healthful eating choices. So, why not make the most of them!
4. Vitamins and Minerals to Promote Healthy Hair and Nails
Maintaining healthy hair and nails can be a challenge, but by introducing certain vitamins and minerals to your diet, you can help support your own body’s ability to stay beautiful from the inside out. Here are some key vitamins and minerals to consider when you are looking to promote hair and nail health.
Vitamin A assists in cell regeneration and helps maintain healthy scalp and skin. Vitamin A is most commonly available in supplement form. However, you can find it in food sources such as:
- Carrots
- Red pepper
- Sweet potatoes
- Leafy greens
Vitamin B is essential for healthy, beautiful hair and nails. There are many B vitamins available in supplement form, but you can also find them in food sources such as:
- Salmon
- Cheese
- Yogurt
- Eggs
Zinc is an important mineral for cellular metabolism and can help promote the development of healthy hair and nails. Zinc can help support the health of the scalp and skin. Zinc is found in many foods, such as:
- Pumpkin seeds
- Beef
- Spinach
- Cashews
Iron helps keep our cells oxygenated and healthy, and supports healthy, strong nails and hair. Good sources of iron include:
- Oysters
- Liver
- Sardines
- Turkey
5. Enjoying the Benefits of Protein-rich Foods for Beauty
It’s no secret that protein is essential if you want to look your best. So why not get your protein from delicious and nutritious food? While there are of course plenty of protein-rich supplements out there, there are also tons of yummy foods that are bot natural and full of protein! Here are five amazing benefits of eating protein-rich foods for beauty:
- Promote Healthy Hair and Skin: Protein is essential for healthy and strong skin and hair. Protein helps build the building blocks of keratin, which your body needs for strong hair and skin. Eating foods rich in protein, like fish, poultry, seafood, nuts, and beans, can help your body produce the proteins it needs for healthier hair and skin.
- Improve Workouts: Protein helps your body repair and rebuild worn down muscles. Eating a diet heavy in protein-rich foods can help your workout sessions be more effective as you’re quick to recover and build your muscles in a shorter period of time.
- Reduce Cellulite: Eating protein-rich foods helps reduce cellulite. Cellulite is a build-up of fat in the skin. Protein-rich foods help burn fat, meaning you’ll be able to get visibly smoother skin.
- Prevent Muscle Loss: Eating protein-rich foods can help you maintain your strength and prevent muscle loss as you age. As you age, your muscles naturally deteriorate, leading to an increased risk of falls and fractures. Eating proteins helps you preserve your muscle mass, which further translates to less risk of injury.
- Delay Aging: Eating a protein- rich diet can help slow down the aging process. Collagen, one of the essential building blocks of skin, is a protein. Eating foods such as almonds, walnuts, edamame and yoghurts can help your body produce the necessary proteins to maintain elasticity in your skin and delay the signs of ageing.
So there you have it! Eating a diet high in protein-rich foods can help you look your best naturally! Adding foods such as fish, nuts, legumes, and lean meats into your diet as part of a balanced diet can go a long way when it comes to benefitting from the beauty benefits of proteins!
So, while there are many other ways to nourish your hair and skin from the inside out, introducing more protein-rich foods into your diet is a simple and affordable way to kickstart that beauty routine. With the power of protein in your corner and a little TLC, you’ll be one step closer to achieving stronger, healthier hair and nails.
