Foods That Improve Your Hair and Nails

Foods That Improve Your Hair and Nails
By [http://ezinearticles.com/?expert=Gen_Wright]Gen Wright 

Eating a nutritious diet is not only important for your physical health; it can help improve your cosmetic appearance as well. While keeping a generally healthy diet can help your skin, hair, and nails look good, there are a few minerals you need to consume to ensure your hair and nails stay healthy.

Biotin
Biotin (also known as vitamin H) is important for the strength of both your hair and your nails. For hair, it can also help keep your hair looking thick and lustrous. Having a deficiency in biotin can lead to hair that is brittle, or even cause you to lose hair. Foods that are high in biotin include cauliflower, bananas, eggs, peanuts, and salmon. 

Omega-3 Fatty Acids
Omega-3s are important for your heart health, but they can also help your hair have more shine and prevent conditions such as dandruff and dry scalp. Getting the right amount of omega-3s can also help strengthen your nails. Foods high in this nutrient include fish such as salmon, tuna and sardines as well as foods like spinach, walnuts, and flaxseed.

Protein
Your hair and nails are both made of a protein known as keratin. Eating a diet high in protein helps your body create the keratin that helps both your hair and nails grow, so it's important to ensure you are getting enough protein. This important dietary element can also give your hair and nails some extra strength. The easiest way to do this is by consuming plenty of lean red meat and chicken, though vegetable protein sources such as soybeans, whole grains, and nuts can be an important source of protein as well.

Zinc
Zinc serves a similar function to protein when it comes to healthy hair and nails. Ensuring that you have enough zinc in your diet can cure or prevent conditions such as hair dryness and brittle nails that break easily. Foods that are high in zinc include lean beef, green beans, cashews, oysters, and soybeans.

Vitamin A
Many people associate vitamin A with better immune function, but this vitamin is very important for your scalp health as well. Vitamin A helps your scalp produce sebum, a natural conditioning substance that keeps your hair feeling and looking healthy and shiny. To ensure you are getting plenty of vitamin A in your diet, eat plenty of fruits and vegetables such as apricots, cantaloupe, mangoes, carrots, broccoli, and spinach.

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