Nutrition for shiny hair, nails, skin!

The hair, the nails and skin reflect the health of the body and often their unhealthy appearance are signs of a lack of nutrients.

That is why the right foods contribute to the complete and proper growth of hair as well as to the maintenance of nail and skin health. Therefore, it is important that our diet is characterized by sufficiency in some specific nutrients, in order to feel beautiful every day.

Protein: A key component of nails and hair is keratin, which is a type of protein and has as a cornerstone the amino acid L-cysteine, which reduces hair loss, helps in hair regeneration and improves the appearance and hardness of nails. The effectiveness of L-cysteine is greater when combined with B vitamins. In addition, keratin production is enhanced by a sulphurous compound, methylsulfonylmethane (MSM), which strengthens the hair follicle. However, since it is difficult to obtain through food, it would be beneficial to obtain it through dietary supplements. In addition, adequate protein intake is necessary to strengthen the skin's collagen so that it remains firm.
Protein sources: Eggs, meat, poultry, fish, cheese, legumes.

Millet extract: is rich in polyunsaturated fatty acids, which contribute to the fight against chronic skin diseases and help to heal inflammatory skin diseases. Their lack is considered the main cause of limp, dull hair.

Vitamin A: Its main function is to maintain the health of the hair epithelium. Its lack can cause dryness in the hair and make it brittle. In terms of skin health, provitamin A (beta-carotene) enhances skin elasticity, while its lack causes dry skin and skin irritation.
Sources: liver, salmon, swordfish, carrots, dark green leafy vegetables, zucchini and apricots.

Vitamin E: prevents the formation of free radicals, thus delaying the "aging" of hair, as well as dehydration, dryness and the creation of stretch marks of the skin.
Sources: salmon, legumes, olive oil, sesame oil, nuts.

Vitamin C: It contributes to the synthesis of collagen, which forms the basis of the tissue of the follicle, point of reproduction and regeneration of the hair. At the same time, vitamin C contributes to maintaining skin firmness and collagen.
Sources: oranges, tangerines, lemons, strawberries, peppers, broccoli, spinach.

Vitamins B3, B5, B6: they help to balance oiliness and sebum thus ensuring the healthy appearance of the skin and scalp.
Sources B3: Peanuts, tuna, liver, brewer's yeast, dried peaches, pork chop.
Sources B5: Liver, trout, sunflower seeds, herring, walnuts, shrimp, whole grains.
Sources B6: Brewer's yeast, liver, cabbage, eggs, melon.

Biotin: plays a role in hair skin and nail development. It has been used to treat hair loss and seborrheic dermatitis.
Sources: Liver, egg yolk, nuts, lentils, lean meat, fruit, cereals, bread, some vegetables (spinach, soybeans, mushrooms).

Selenium: contributes to the health of the skin as it preserves the skin's collagen and elastin, while at the same time reducing the damaging effect of ultraviolet radiation on the skin. In addition, it stimulates hair follicles and encourages their growth, fighting hair loss.
Sources: Brazil nuts, tuna, sardines, shrimp.

Folic Acid: Folic acid participates in the synthesis of DNA and is required for the production and maintenance of new cells. It is considered essential for healthy nail growth. Brown-red spots may be due to loss of folic acid.
Sources of folic acid: green leafy vegetables (spinach, broccoli, lettuce), bananas, nuts, beans, whole grains, eggs, liver, lentils, Brussels sprouts.

Zinc: essential trace element for the human body, which is a basic structural unit of keratin (the main protein of hair). In addition, it has been found to be associated with hair loss, since it inhibits an enzyme that affects the conversion of testosterone to DHT (dihydrotestosterone). It is a metabolic product, which, if present at high levels, can cause hair loss. In addition, zinc is a mineral element that is necessary for the growth and renewal of cells as well as the formation of new nail cells. It has been proven that white spots are caused nutritionally by zinc deficiency.
Sources: Cereals, liver, legumes, seafood, wheat grains, brewer's yeast, eggs

Copper: it is a very important trace element for hair health and proper hair recycling as it participates in protein synthesis processes.
Sources: beans, nuts, dark chocolate.

Iron: Iron deficiency is associated with increased nail fragility. Nails become soft, brittle and flat. Severe hair loss is an important indicator of iron deficiency, which can be due to a variety of factors, e.g. in a grueling weight loss program or during menstruation, where a lot of blood is lost.
Sources: liver, red meat, seafood, legumes, nuts, green leafy vegetables.

Calcium: Calcium is also essential for healthy nails. Lack of calcium makes nails more sensitive, weak and dry.
Sources: dairy products, sesame, almonds, sardines.

In conclusion, we have seen that the most important and frequent cause of hair loss as well as the unhealthy appearance of nails and skin is the lack of basic nutrients from the body. That is why the right foods can contribute to maintaining their health.

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