Suffering from chipped or broken nails? Or you want your hair to be dull, thin, shiny and thick. While using good quality, non-toxic nail and hair products can help on the outside, you’ll see the most improvement if you look at what’s going on inside.
Poor hair and nail health can be a sign of nutritional deficiencies. Malnutrition usually results from malnutrition or problems related to malnutrition. Either way, both problems can be solved with the right foods and supplements.
What do healthy nails and hair look like?
First, let’s imagine what healthy nails and hair look like. Healthy nails are uniform in color, smooth, firm, and pale pink or flesh-covered. Hair has the best shine and no split ends. Baldness and pattern are hereditary; However, in some cases, hair loss or thinning may indicate a health problem.
Healthy nails and hair roots
Some nutritional solutions will help your nails and hair as a whole, regardless of your concerns.
Eat healthy fats. Examples of healthy fats are butter, olive oil, coconut oil, nuts, seeds, and avocados. The health of every cell membrane in your body depends on the fat in your diet. Eating fat-free or low-fat foods can impair nail and hair growth. Be sure to include healthy fats in every meal and snack.
Supplement with fish oil. Fish oil contains Omega-3, an essential fatty acid that most Americans are severely deficient in. Omega-3 fatty acids nourish hair follicles, making hair stronger, shinier, and faster growing, and making your nails stronger and more brittle. Consume at least 3,000 mg of high-quality fish oil per day.
Supplementation with GLA. Similar to fish oil, GLA (gamma-linolenic acid) is another fatty acid that is difficult to obtain from food alone. Borage seed oil is high in GLA and is beneficial for dry hair, split ends, brittle and slow growing nails. Add 600 mg of GLA daily.
Get enough protein. Hair and nails are made up of structural proteins known as keratin, so adequate protein is essential to provide the building blocks for strong hair and nails. Include proteins such as fish, chicken, meat, eggs and dairy in every meal and snack.
Avoid foods and drinks that are deficient in nutrients. Trans fats inhibit the absorption of fatty acids, so avoid anything labeled as hydrogenated. Foods and drinks that are high in sugar also strip minerals from your body. Calcium, magnesium, zinc, sulfur and many other nutrients are essential for healthy hair and nails, and sugar destroys these nutrients.
Ways to solve unique problems of nails and hair
Some hair and nail problems may indicate other problems that require other recommendations. Read on to see if these apply to you: