No doubt you know
that eating healthy is good for you in a plethora of ways—it can decrease your
risk of disease, improve your immune system, increase your energy levels and
even affect your sleeping habits. But did you know certain foods can improve
the way you look, too? Read on to find out which nutrients will give your hair
and nails extra luster, strength and shine.
Biotin/Vitamin H
Biotin (a.k.a.
vitamin H) can improve hair that is splitting or thinning as well as strengthen
weakened nails. Taken with zinc and the corticosteroid clobetasol propionate,
biotin has even been used to treat alopecia, an autoimmune skin disease marked
by the loss of hair. Nina DiBona, RD, dietitian and nutritionist at the Sports Club/LA
in Boston, agrees. “A deficiency in biotin may result in brittle hair or even
hair loss.” An easy way to remember: The H in
vitamin H stands for “haar and haut,”
which means “hair and nails” in German, DiBona notes.
Foods to Try: Bananas, beans, cauliflower, eggs, lentils, peanuts and salmon.
Omega-3
Fatty Acids
To get shinier hair,
introduce more omega-3s into your diet, which “help support scalp health and
may give your locks extra luster and shine,” according to DiBona. The three
active ingredients—alpha-linolenic acid, eicosapentaenoic acid and
docosahexaenoic acid—are all essential fatty acids and "are important
components of the stratum corneum, which is the outermost layer of the
epidermis that contains keratin and has water-holding capabilities. Deficiency
in essential fatty acids can result in dry scalp or dandruff," she says.
Foods to Try: Eggs, flaxseed, fish oil, mackerel, salmon, sardines, spinach, tuna and walnuts.
Protein
Protein
intake is important for many reasons, notably when it comes to hair and nails.
Both "are made of structural proteins known as keratin, so adequate
dietary protein is important for providing the building blocks for growing
strong hair and nails,” explains DiBona. Lean meats are the easiest way to pack
protein into your diet—just make sure to steer clear of any that are overly
fatty.
Foods to Try: Chicken, eggs, lean red meats, lowfat dairy, nuts, seafood, soybeans and whole grains.
Vitamin
A
“Vitamin A helps
produce a conditioning substance for the scalp known as sebum, which keeps hair
looking and feeling healthy,” says DiBona. In addition to
these beauty benefits, this vitamin contributes to better eye health and immune
system function, which keeps you vital and strong from head to toe.
Foods to Try: Apricots, broccoli, cantaloupe, carrots, Cheddar cheese, egg yolks, mangoes, oatmeal, spinach and sweet potatoes.
Zinc
Zinc is another
nutrient active in helping the immune system function properly, and DiBona also
notes that it plays an important role in the formation of your connective
tissues. "Zinc is a component of hundreds of enzymes in the body, some of
which regulate the body’s ability to make new proteins that will become
building blocks of healthy hair and nails," she says. "Alopecia, hair
dryness and brittleness can be signs of zinc deficiency."
Foods to Try: Cashews, green beans, lean beef, lobster, oysters and soybeans.
