Broken hair and nails are a signal from the body that something is wrong. It follows that the diet lacks certain nutrients. To maintain a healthy appearance, our body needs minerals, vitamins – mainly A, E and B group, as well as protein.
Their deficiencies occur, for example, with prolonged stress or weight loss. The basis of a diet for beauty are vegetables and fruits, as well as adequate amounts of meat, dairy products and cereal products. Here are a few rules that you must stick to if you care about beautiful hair and nails:
- Cereals and legumes good for seborrhea – whole grain cereal products – coarse groats, wholegrain bread and wholemeal pasta, as well as soybeans, lentils, chickpeas and beans, are a source of B vitamins that reduce oily hair, seborrhea, help with inflammation of the scalp and support proper hydration .
- Removal of toxic products – chips, fast food, fried dishes, smoked products – all of these must be limited. They contain toxins that damage hair and nails. Strong coffee and tea are also inadvisable because they can wash out valuable vitamins.
- Providing vitamins and minerals – especially important are: zinc, copper and silicon. Eat pumpkin seeds, sunflower seeds, almonds or nuts every day – they are a source of zinc. At least a handful! Do not avoid kohlrabi, radishes, celery, which have a lot of silicon. To reduce the fragility of hair and nails, eat orange, yellow, red and green vegetables. Also reach for tomatoes, lettuce, carrots, broccoli, dill and parsley, which will speed up the cell renewal cycle. Therefore, they will support hair growth and the production of keratin, i.e. the main building block of hair and nails.
- Eating dairy and meat complete protein is also important. Your diet should include poultry, eggs, cold cuts, lean meat and dairy products. Without protein, the body will not be able to rebuild new hair to replace the ones that fall out. Animal protein is a source of valuable amino acids that are part of keratin. The body cannot produce and accumulate them on its own, so they must be supplied from the outside.
- Adding good fats – if you dream of a lush hairstyle, your hair falls out or is dull and brittle, add 1-2 tablespoons of rapeseed oil or olive oil to salads (every day!). Eat sea fish two or three times a week. They contain unsaturated omega-3 fatty acids. Olive oil also has valuable vitamin E. If you want to have beautiful and resilient hair as advertised, be sure to include good fats in your diet.