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8 Healthy Foods With Beauty Benefits for Nails, Hair, and Skin

8 Healthy Foods With Beauty Benefits for Nails, Hair, and Skin

8 Healthy Foods With Beauty Benefits for Nails, Hair, and Skin
8 Healthy Foods With Beauty Benefits for Nails, Hair, and Skin
Becca Tapert / Unsplash

Did you know that our nails, hair and skin depend on the supply of nutrients from the food we eat to stay healthy and glowing? It’s not just a matter of appearance, because the health of our nails, hair and skin is actually the main barometer of our internal health.

A poor diet can quickly lead to weak and cracked nails, brittle hair and unhealthy skin. Nutrients essential for healthy hair and nails include protein, zinc, iron, and vitamins B, C. Omega-3 fats and vitamin A act as natural conditioners.

Eating the healthy foods recommended will not only give you beauty benefits for your nails, hair and skin but also your overall health. Scroll down below for 8 healthy food recommendations for your nails, hair and skin!

1. Carrots

Carrots contain beta-carotene and will turn into the natural antioxidant; vitamin A. This red/orange fruit has amazing anti-aging properties, promotes healthy hair and nail growth, and combat the symptoms of diabetes. You can also find beta-carotene in spinach, broccoli, peas and lettuce.

2. Walnuts

According to the journal of Dermatology Practical & Conceptual, a deficiency of the essential fatty acids linoleic acid (omega-6) and alpha-linolenic acid (omega-3) can lead to hair changes including hair loss from the scalp and eyebrows. To prevent this from happening to your hair, eat foods that contain linolenic and alpha-linolenic acids, such as walnuts.

3. Blueberries

Oxidative stress has been linked to hair loss and an unhealthy scalp, so to keep your scalp and hair healthy, it’s important to consume antioxidants, which counteract oxidative stress. Proanthocyanidins and vitamin B on blueberries are also extremely beneficial for hair.

4. Salmon

Eating salmon you will get lots of protein, essential omega-3, iron, and vitamin B12 in one package. Omega-3 can help protect skin from sun damage and support scalp health. Getting plenty of protein also helps prevent hair loss.

5. Oatmeal

Not only does it give you energy, it’s also full of copper, zinc and vitamin B. All of these nutrients work together to keep your nails healthy. Zinc in particular is a powerful tool in the fight against acne. It reduces inflammation and kills acne-causing bacteria. Strengthening nails, hair and skin not only requires care from the outside, but also from within the body such as consuming healthy nutritious foods that contain lots of protein, zinc, iron, and vitamins A, B, C and omega-3.

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6. Shrimp

Shrimp contains strong antioxidants, and has wide applications in the cosmetic world. The antioxidant on shrimp makes it able to fight free radicals by destroying the collagen which gives the young and elastic skin. Eating shrimp is very good for your skin, there are many recipes for processing this shrimp. If you don’t like shrimp, try cooking easy shrimp fried rice ( for your daily food. This delicious recipe might be a homemade alternative to lead you to love shrimp.

7. Black beans

Adding lysine to iron supplementation significantly helps women with chronic hair loss who fail to respond to iron-only supplementation. These black beans are packed with protein, as well as lysine. A half-cup serving of black beans contains an impressive 523 milligrams of essential amino acids.

8. Avocados

Avocados are rich in healthy fats and nutrients that promote healthy skin and nails, including vitamin C, vitamin A and vitamin E. One cup of mashed avocado contains 23 milligrams of vitamin C, 16.1 micrograms of vitamin A, and about 5 milligrams of vitamin E.

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