Content

• Steps
• Advice
• Warning

The saying "The food you eat shows through your appearance" is quite true when it comes to hair and nails. Before spending your money on expensive products that tout miracles, learn how to improve hair and nails through your diet. To improve your appearance, all you need to do is improve your body health with the right foods and supplements.

Steps

Method 1 of 2: Eat the right foods

1. 

   Eat enough protein. The body makes keratin from protein sources to keep hair and nails strong.
   • The body may stop growing hair for a while if there is not enough protein. On average, adult men need about 56 g of protein per day and about 46 g for women. For example, 90 g of meat has about 21 g of protein, while a cup of milk contains about 8 g of protein.
   • Eggs are also a great source of protein.

2. 

   
   
   Eat iron-rich foods. Red meat is a good source of iron. If you have anemia iron supplementation is required, as hair can fall out and thin. You should eat lean red meat at least once a week.
   • If you don't want to eat red meat, you can try iron-fortified cereals.
   • Many vegetables also contain iron, such as spinach (spinach) and lentils.
   • You should get at least 18 mg of iron per day. 90 g of oysters contain 8 mg of iron, half a cup of lentils and a half cup of spinach both contain 3 mg
   • Even if you are not anemic, you can still lose a lot of hair if you lack iron.

3. 

   
   
   Eat a lot of fish. Fish like salmon, mackerel and sardines are high in omega-3 fatty acids. Omega-3 fatty acids help hair growth and shine.
   • You should eat fish high in omega-3s at least twice a week. You can also eat tuna, catfish and halibut. Also, include walnuts, tofu and canola oil in your diet.

4. 

   
   
   Eat foods rich in beta-carotene. The body produces vitamin A from beta-carotene. Vitamin A is essential for keeping skin healthy over time. Vitamin A also stimulates hair and nails to grow faster.
   • Carrots, green leafy vegetables like spinach, broccoli and beans are good sources of vitamin A. Sweet potatoes are also a good choice.
   • Your body needs at least 5,000 IU of vitamin A per day. Half a cup of carrots contains 9,189 IU, one baked sweet potato contains 28,058 IU of vitamin A.

5. 

   Eat Greek yogurt. Greek yogurt contains more protein than regular yogurt, making it a good choice for healthy nails and hair. This yogurt is also rich in vitamin B5, which improves blood circulation and helps hair growth.
   • Try adding Greek yogurt for breakfast. Eat yogurt with fresh fruit or mixed with honey and breakfast cereals.
   • Another great choice for improving blood circulation is cinnamon. Try sprinkling cinnamon on the yogurt to increase the effect.

6. 

   Eat green vegetables. Dark green leafy vegetables like spinach and kale are loaded with vitamins such as iron, folate and vitamin C. They help keep hair and skin healthy and also help keep hair from drying out.
   • Use young spinach or kale to mix salads, or make a morning smoothie. You can also use these vegetables in stir-fries.

7. 

   Reduce stress with almonds. Almonds are rich in magnesium, which can help reduce stress levels. Stress can cause hair loss and thinning. Therefore, you should try to adjust your emotions for beautiful hair.
   • The US government recommends eating at least 400 mg of magnesium per day. 30 g of dry baked almonds contains about 80 mg of magnesium.
   • Other good sources of magnesium include spinach, which contains 78 mg of magnesium in a half cup, 30 g of cashews contains 74 mg of magnesium, and one cup of soy milk contains 61 mg of magnesium.

8. 

   Get zinc from oysters. Oysters are a good source of zinc, and zinc is essential for making proteins in the body. Since your hair and nails are mainly composed of protein, you need to make sure you get the necessary amount of zinc each day.
   • As recommended by the US government, you need about 15 mg of zinc per day.
   • You can also eat pumpkin seeds, which contain 2.57 mg of magnesium in magiê cup. Sprinkle a few squash seeds on salads or serve as a snack.

9. 

   Get vitamin D from milk. Vitamin D and calcium are important in keeping nails strong. You can get these two with one cup of low-fat milk. They also help in hair growth.
   • The US government recommends getting 400 IU of vitamin D and 1,000 mg of calcium per day. One cup of milk contains 300 mg of calcium and 115-124 IU of vitamin D.
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Method 2 of 2: Take supplements

1. 

   Use more whey protein powder. If you feel that you are not adding enough protein in your diet, you can add whey protein powder. These products are available at food and nutrition stores.
   • The easiest way to use whey protein powder is to add it to a smoothie. Make a smoothie with fruits and vegetables, then add in a teaspoon of protein powder.

2. 

   Talk to your doctor about biotin supplements. Biotin supplementation will help in the case of weak and brittle nails.
   • Your doctor will help evaluate whether a biotin supplement is right for your lifestyle and come up with an appropriate dosage recommendation for you.

3. 

   Supplement vitamins. Although the best way to get a vitamin is through your diet, if you think that your diet lacks a vitamin, you can take a supplement to increase your health. For example, if you don't eat dairy, you may need vitamin D supplements to help your body absorb calcium from other sources.
   • Another example is taking fish oil if you don't like to eat fish. Choose a pill that provides 2-3 grams of fish oil per day.

4. 

   Try evening primrose oil or black gourd oil. Both of these oils are high in gamma-linolenic acid (GLA) and both help keep hair and nails healthy.
   • Choose either oil and take 500 mg twice daily for at least 2 months. You can find essential oils at natural supplement stores.
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Advice

• Consult with your doctor for a referral to a qualified nutritionist who can help you plan a nutritious diet for healthy hair and nails.

Warning

• An unwell nail can be a sign of more serious problems related to liver function, thyroid gland, iron deficiency or circulation. See your doctor if you notice major changes in nail health.