Improve Hair and Nails Through Your Diet

The saying "You are what you eat" is certainly true when it comes to the appearance of your hair and nails. Before you spend money on expensive products that tout a miracle cure, learn how to improve hair and nails through your diet. To improve your outer appearance, all you have to do is improve your inner health with the right foods and supplements.

Steps

Eating the Right Foods

1. Eat enough protein. Your body needs keratin to make your hair and nails strong, and your body creates keratin from protein sources.
   • Your body may stop hair growth for a period if you aren't getting enough protein. On average, an adult male needs about 56 grams of protein per day, while an adult female needs about 46 grams of protein. As a reference point, 3 ounces of meat has about 21 grams of protein, while a cup of milk has about 8 grams of protein.
   • Eggs are also a great source of protein.
2. Eat foods with iron. Red meat is a good source of iron, and if you're anemic, iron is a must, as your hair can thin out over time. You should be getting a serving of (lean) red meat once a week.
   • If red meat isn't something you're interested in, try eating a iron-fortified cereal.
   • Many vegetable sources also contain iron, from spinach to lentils.
   • You should get at least 18 milligrams of iron per day. Three ounces of oysters has 8 milligrams, while a half a cup of lentils and a half a cup of spinach both have 3 milligrams each.
   • Even if you are not anemic, you may suffer from accelerated hair loss if you are not getting enough iron.
3. Fill up on fish. Fish such as salmon, mackerel, and sardines are high in omega-3 fatty acids. Omega-3 fatty acids encourage your hair grow and make it shiny.
   • You should eat fish high in omega-3s at least twice a week. You can also eat albacore tuna, catfish, and halibut. Also, incorporate walnuts, tofu, and canola oil into your diet.
4. Eat foods rich in beta carotene. Your body produces vitamin A from beta carotene. Vitamin A is essential in keeping your skin healthy over time. It also encourages your hair and nails to grow.
   • Carrots, leafy greens such as spinach and broccoli, and peas are great sources of vitamin A. Sweet potatoes are also a good choice.
   • Your body needs at least 5,000 international units of vitamin A per day. A half cup of carrots has 9,189 international units per serving, while a whole, baked sweet potato has 28,058 international units.
5. Try Greek yogurt. Greek yogurt has more protein than regular yogurt, making it a good choice for keeping hair and nails healthy. It's also rich in vitamin B5, which increases blood flow and helps your hair grow.
   • Try incorporating Greek yogurt into your breakfast routine. Eat Greek yogurt with some fresh fruit, or mix is with some honey and muesli.
   • Another great option for increasing blood flow is cinnamon. Try sprinkling a bit over your yogurt to make it more effective.
6. Eat your greens. Dark, leafy greens such as spinach and kale provide a wide variety of vitamins, from iron to folate and vitamin C. They keep your hair and nails healthy, and they also keep your hair from being too dry.
   • Try using baby spinach or kale as a base for a salad, or add them to a morning smoothie. You can also use them in stir fry.
7. Keep stress down with almonds. Almonds are rich in magnesium, and magnesium helps keep your stress levels down. Because stress can thin out your hair, you should try to keep your stress down for beautiful hair.
   • The U.S. Government recommends that you eat 400 milligrams of magnesium per day. An ounce of dry roasted almonds has about 80 milligrams.
   • Other good sources include spinach, which has 78 milligrams per half cup, cashews, which have 74 milligrams per ounce, and soymilk, which has 61 milligrams per cup.
8. Increase your zinc intake with oysters. Oysters are a great source of zinc, and zinc is essential for creating proteins in your body. Since your hair and nails are essentially made of proteins, you need to make sure you get your daily intake of zinc.
   • You need about 15 milligrams of zinc per day, according to the U.S. Government.
   • You can also try eating pumpkin seeds, which have 2.57 milligrams per 1/4 cup. Try sprinkling them on a salad or eating them as a snack.
9. Drink your vitamin D. Vitamin D and calcium are important to keeping your nails strong, and you can drink them in a glass of low-fat milk. They may also help your hair to grow.
   • The government recommends 400 international units of vitamin D and 1,000 milligrams of calcium per day. One cup of milk has 300 milligrams of calcium and 115-124 international units of vitamin D.

Using Supplements

1. Add whey protein. If you feel like you're not getting enough protein in your diet, try adding whey protein. You can find it at most grocery stores and nutrition stores.
   • The easiest way to use whey protein is to add it to a smoothie. Make a smoothie with fresh veggies and fruits, and toss in a scoop of the protein powder.
2. Talk to your doctor about biotin. This supplement might be helpful to you if your nails are weak or brittle.
   • Your doctor can help you assess whether it's appropriate for your lifestyle. She can also recommend a dosage for you.
3. Supplement your vitamins. While it's always best to get your vitamins from your diet, if you think your diet is lacking in a particular vitamin, you can take a supplement to give yourself a boost. For instance, if you don't eat dairy, you may end up taking a supplement of vitamin D to help your body absorb calcium from other sources.
   • Another example is taking fish oil if you're not a fan of eating fish. Try a pill that provides 2 to 3 grams of fish oil a day.
4. Try primrose or blackcurrant oil. Both of these oils are excellent sources of gamma-linolenic acid or GLA. Either of these supplements will help keep your hair and nails healthy.
   • Choose one of the oils, and take 500 milligrams two times a day for at least two months. You should be able to find it at a natural supplement store.

Tips

• Ask your doctor for a reference to a registered nutritionist, who can help you plan a diet that provides all the nutrients you need for strong, healthy hair and nails.
• •Take sufficient amount of protein as well as carbohydrate in your diet.

Warnings

• Abnormal nails can signal a more serious problem with liver function, thyroid, iron deficiencies or circulation. If you've noticed significant changes in your nail health, consult a doctor.

Sources and Citations

See also

• Give Up Carbs
• Give Up Dairy Products
• Talk to Your Parents About Their Diet
• Eat Properly
• Burn Fat
• Eat Healthy and Exercise
• Get the Most Effective Diet
• Create a Kidney Diet to Reverse Chronic Kidney Disease
• Cleanse Your Body Naturally
• Cleanse the Liver

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