Eat balanced, healthy diet which contains adequate amount of protein and plenty of vitamins and minerals. Hair and nails are dead tissue, so they are the last part of our body to receive nutrients. Healthy food is very essential for hair and nails.
Tips for healthy hair and nails
1)Eat plenty of protein rich foods such as lean red meat, eggs, and fish like salmon, low –fat dairy products, liver, pulses, nuts, seeds and soya.
2) Lack of protein, low calorie for a long term affects the hair and nails. It is made up of fibrous protein called keratin which is one of the toughest tissues in the body. So diet deficient in protein can result in fine hair that is prone to breaking or split ends and nails that are brittle and vulnerable.
3) Poor dietary intakes of iron can have major impact on nails causing them to become brittle, spoon shaped and pale rather than pink in colour.Iron in the red blood cells shows up as a pink tinge or pale, if iron intake is poor.
4)Loss of hair or thinning hair is one of the main symptoms of anaemia which is due to lack of iron .Sources of iron is lean red meat , fish, green leafy vegetables such as spinach , peas ,beans ,dried fruit, fortified breakfast cereals contain iron.
5) There is a white spot on nails which is due to poor intake of zinc.The immune –boosting mineral found in meat, poultry, seafood, eggs, cheese, nuts which is essential for healthy nails and hair and its absence has been linked to dry and brittle hair, hair loss and even dandruff.
6) Foods rich in biotin (vitamin B) such as nuts, fish, liver and eggs are essential for nails and hair health. Biotin helps to prevent unnatural loss of hair color.
7)Vitamin C helps the body to absorb iron from the plant foods. Sources of vitamin-C foods are citrus fruits and juices, berries, green leafy vegetables such as lettuce, kiwi fruit, tomatoes and peppers.
8) Eating oil such as salmon, fresh tuna, sardines contain omega -3 fats which improve the blood flow. This will help to ensure plenty of nutrients and oxygen reach the nail bed and hair follicles which help in the healthy growth of the hair. Omega -3 fats help to ease the itching and flaking linked to dandruff and put the gloss into dull, lifeless hair.
9)Poor intake of copper contributes to premature grayness. Eating plenty of copper –rich foods such as liver, shellfish, nuts and seeds may delay grayness, dehydration affects the nails and hair.
10) Drink 8 to 12 glasses of water a day and eat juicy fruits and vegetables.
