6 foods to eat for skin, nail, and hair health

The nails, hair, and skin perform more vital functions than we can imagine. While the nails contribute to sensations and protect the digits, the hair helps regulate the body’s temperature. The skin forms the body’s outermost layer and protects it against harmful substances and injuries. Thus, healthy hair, skin, and nails are essential for overall physical well-being. Here are some foods one should incorporate into one’s meal plan for hair, skin, and nail health:

  • Fatty fish
    Fatty fish like salmon, tuna, and mackerel are high in omega-3 fatty acids, significantly boosting skin, hair, and nail health. They protect the body from sun damage and ensure good scalp health.
  • Eggs
    Besides being excellent protein sources, eggs are rich in essential nutrients like vitamins A, E, and B7, zinc, and biotin. Consequently, they are highly recommended for hair, skin, and nail growth and strength. For example, one can have eggs for breakfast in the form of popular breakfast meals like scrambled eggs, boiled eggs, and omelets.
  • Oatmeal
    Oatmeal is packed with fiber, zinc, copper, and essential vitamins. Zinc is particularly effective in reducing acne and facilitating strong nails. When eaten with milk, oatmeal can act as a complete breakfast meal and replenish the body with the required protein intake.
  • Almonds
    Almonds are packed with vitamin B7 or biotin, which is essential for scalp health and steady hair and nail growth. It can also protect the body and hair against damage caused by harmful rays of the sun.
  • Beans
    Beans, loaded with zinc, biotin, protein, fiber, and iron, are required by the body to fight biotin deficiency and ensure the healthy growth of the hair and nails. They also help enhance skin elasticity and moisture. It is a good idea to include different types of beans, such as black beans, kidney beans, and broad beans, in one’s meal plan.
  • Carrots
    Carrots contain beta-carotene, an essential element for cell regrowth and the prevention of hair thinning. Beta-carotene converts to vitamin A in the body and aids in anti-aging, healthy hair growth, and strong nails.

Besides having certain foods, one should also incorporate lifestyle changes for hair, skin, and nail health. For example, staying hydrated is essential for adequate nutrient supply and preventing issues like constipation, which can aggravate skin and hair conditions. In addition, an active lifestyle can contribute to healthy hair, nails, and skin.