The saying "You are what you eat" can be directly attributed to the appearance of hair and nails. It is not worth spending a lot of money on widely advertised miraculous remedies, it is possible to improve hair and nails with the help of a simple diet.
1. Eat foods high in protein
For your body to produce enough keratin, which makes hair and nails strong and strong, it needs a sufficient amount of protein. On average, an adult man needs about 56 grams of protein a day, while a woman needs 46 grams.
Protein-rich foods are in most cases always at hand: poultry, dairy and sour milk products, eggs, soy, as well as a considerable amount of protein found in seafood and fish.
Dairy products, among other things, enrich the body with vitamin D and calcium, which are so necessary for the health and growth of strong nails.
2. Increase your diet of iron-rich foods
Iron is a very important trace element in the life of our body. With a lack of it, the hair becomes thinner and becomes brittle. A large iron deficiency can also lead to accelerated hair loss.
Eating foods such as red meat, chicken, turkey and fish can help the body replenish its iron deficiency.
3. Make sure to include fish in your weekly diet.
The omega-3 fatty acids found in fish products stimulate hair growth and give it shine. Eating fish at least 2 times a week will more than saturate the body with the necessary element.
4. Eat foods rich in beta-carotene
Your body makes vitamin A from beta-carotene. This vitamin is essential for the health of the entire body as a whole, but it stimulates hair and nails to grow.
Carrots, spinach, broccoli, and peas are good sources of vitamin A.
5. Eat more greens
Green salads are not only low in calories, but also have great benefits. They contain a wide range of vitamins, from iron and folic acid to vitamin C. Their frequent use can keep hair and nails healthy by providing them with the essentials.