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  • Writer's pictureCallie

Nutrition for Hair, Skin, and Nails

Research is always evolving and changing, but there are multiple ways being studied in which nutrition impacts your hair, skin, and nails. So, what can you add to your diet other than a biotin supplement?

  • Protein- Protein is made up of amino acids, which are needed to make keratin which is structural for hair, skin, and nails. The health of these areas are lower priority than other places that need protein (heart, organs, muscles, healing). It is vital to make sure enough protein is consumed every day, so the body can put those amino acids towards hair, skin, and nails. Collagen is a protein that supports skin structure and integrity, nail and hair strength. Protein foods are also high in Biotin.

Examples: meat, fish, nuts, seeds, quinoa, dairy

  • Healthy Fats - Healthy fats lock moisture into your hair, skin, and nails preventing dryness and cracking. Fats also carry many essential vitamins discussed later.

Examples: olive oil, seeds, nuts, avocados, fish

  • Vitamin C - Vitamin C protects skin from dryness and wrinkles caused by UV radiation, It is also needed to help your body utilize collagen.

Food sources: citrus fruits, tomatoes, potatoes, bell peppers

  • Vitamin E - Vitamin E is anti inflammatory and protects the skin from aging, dryness, and other signs of inflammation.

Food sources: nuts, seeds, spinach, avocado, mango

  • Zinc - Zinc is needed for strong nail and hair growth. A symptom of zinc deficiency is hair loss.

Food sources: meat, fish, eggs, dairy, nuts


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