Since ages, everyone has dreamt of having healthy hair skin and nails. Many people spend money, time, and effort on extensive beauty routines, and treatments, or trying different supplements to keep their hair skin and nails healthy.
Eating a variety of foods is the key element to being healthy from inside and outside. In foods, many vitamins and minerals are present that support the health of hair skin and nails.
However, if you are vegan, vegetarian, or living an active lifestyle, then you might need supplements to boost your performance. The supplement is Vitagoli vitamin gummies for hair skin and nails. These gummies not only boost the health of your hair skin and nails but also improve overall health. In this blog some vitamins and minerals are mentioned, on the other hand, 7 healthy foods to boost hair, skin, and nail health are also mentioned. The things you have to do is read this blog till last. So let’s begin.
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Essential nutrition to boost hair skin and nail health
Your hair skin and nails are made of similar cells which are keratin (a type of protein), elastin, and collagen. Certain nutrients are essential for and encourage glowing, and make hair skin and nails healthy. Some nutrition are mentioned below:
- Iron: – Iron is the most essential nutrition for women. It helps to carry oxygen around in our blood and helps in the production of energy-boosting immunity. It has some symptoms that show deficiency that are tiredness and short breathing.
- Protein: – Your hair skin and nails are made of protein which provides elasticity and strength for healthy growth. Most of you eat protein-rich food regularly such as chicken, fish, egg, and dairy products. These are rich in complete protein and provide all essential nutrients.
- Zinc: – Zinc is an important mineral that encourages strong, healthy hair growth and helps to keep the oil gland around hair follicles working properly. Lack of zinc can lead to hair loss, weak immunity, slow wound healing, and the development of skin lesions.
- Vitamin B: – It is the most important for body function such as converting food into energy and keeping body cells healthy. This medicine is available in most fruits, vegetables, nuts, seeds, and whole grains.
Apart from the above-mentioned, there are many vitamins and minerals required. All the vitamins and minerals are present in many fruits, vegetables, nuts, etc. It is important to eat all types of foods that are available to eat.
Best food to boost hair skin and nails health
Eating plenty of healthy balanced diets including fresh foods is good for your hair, skin, and nail health as well as overall health. The following foods are a good source of nutrition which is essential for your body.
Oily fish
Oily fish is fully loaded with vitamin D, omega-3, and protein. They are very helpful. It is also rich in vitamins A and D, selenium, and retinol. If you eat salmon, mackerel, or tuna 2-3 times a week will meet the requirement of 300-500 mg of omega-3 per day. It is also rich in other vitamins that provide several benefits such as improving your eyesight, boosting mental health, making bones strong, etc.
Sweet potato
In sweet potatoes, beta carotene is present and converted to vitamin A in the body which is an antioxidant that prevents from drying hair and skin from UV rays. It is also high in fiber which keeps your gut’s good bacteria healthy to work properly. It is usually present in orange color but is also available in other colors such as red, pink, white, violet, purple, and yellow. It contains carbs, starch, fiber, and protein. Potassium, Manganese, Vitamin B6, Pro-vitamin A, vitamin C, Vitamin B5, and Vitamin E. Also, some other compounds present are Beta carotene, chlorogenic acid, and anthocyanins.
Nuts and seeds
Adding nuts and seeds to your diet is a great way to boost hair, skin, and nail health. Nuts are a good source of protein, vitamins E and B, and healthy fats. Seeds are great sources of vitamins and minerals to make you healthy. Flaxseeds and walnuts are one of the excellent sources of omega-3 fatty acids. A handful of nuts and seeds in breakfast or salads will boost your health and make your body fit. There are many types of nuts available such as almonds, cashew nuts, walnuts, peanuts, etc. As nuts, seeds are also available such as pumpkin seeds, flax seeds, chia seeds, sunflower seeds, etc.
Oats
Oats are made of whole grain which excellent source of vitamins and nutrition. It is also rich in skin, hair, and nails loving nutritions which are vitamin B1, copper, manganese, selenium, zinc, and iron. Oats are also a good source of fiber and low GI, meaning your stomach remains full for the long term and gives constant energy.
Berries and citrus
Berries and citrus are loaded with antioxidants, vitamins, and minerals which are important for skin, hair, and nail health. Some popular citrus fruits are sweet oranges, grapefruit, lemons, limes, mandarins, etc. Strawberries, huckleberries, gooseberries, marionberries, goji berries, etc are some types of berries. If you add any nuts and berries to your diet, in a few days its results will start to be seen.
Dark leaves
Dark leaves mean kale, spinach, and broccoli are all good sources of zinc, vitamins C, A, K, B, and iron. Eating a required amount of dark greens daily is a fantastic way to increase your nutrient intake and will provide your body with several anti-inflammatory and antioxidant benefits. There are several dark-leaf foods available such as Kale, spinach, collard greens, micro greens, cabbage, beet greens, watercress, romaine lettuce, Swiss chard, arugula, turnip greens, etc.
Water
This is a simple and easy way to improve the health of your hair skin and nails. A good amount of water is not only for keeping your energy level up, circulation, gut health, concentration, and overall health, but also to keep hydration your hair skin and nails.
Make sure to consume at least 2-3 liters per day or according to your body weight such as per 20 kg of body weight 1 liter is required. For example, if your body weight is 60 kg then you can drink a minimum of 3 liters of water in a day. Try to drink 50% of your daily water quota before noon and rest 40% before dinner and 10% 30 min before going to bed.
In closing
Most of you nourish your hair skin and nails with some special products and foods. But also there are many foods available that provide nutrition to enhance your beauty. Eating natural foods gives you lots of benefits but it takes a lot of time. If you want to see results soon, you can consume Gummies for Hair Skin and Nails daily after breakfast with a glass of water.
Always remember, that special products only enhance your beauty for a few weeks but natural products will give you low-term beauty. So always choose natural products for long-term health.
