Food Diary: Healthy Hair, Skin, Nails

4 February 2023
1 dakikalık okuma

When we want to improve our hair, skin, or nails, our first thoughts may be to take the road to beauty centers. Products always promise to strengthen nails, lengthen hair, and look refreshed skin. However, you may want to take a glance at the supermarket. What you set in your body may be just as important as what you put on it. Admit it or not, skin and body will be a reflection of what putting a body.  

So, let us look at the most needed nutrients you should put on your plate.  


The body needs fat. Seafood – essential fat- is rich in omega -3. It can benefit the hair and skin and is also a rich source of protein. Salmon, herring, and mackerel are antioxidants of Vitamin E and support keratin production.  

Sweet Potatoes

Sweet potatoes are rich in vitamin C and Vitamin E, which are beneficial for keeping skin healthy. Sweet potatoes are also rich in vitamin A. Vitamin A enables keratin and is essential for skin and nails.  



Oats and muesli are also rich in Vitamin B, the potent antioxidant, and vitamin E. We can easily say “skin vitamins” for vitamin B.  


Avocados include vitamins C, A, and E. Avocados are always rich in healthy fats and nutrients, which promote skin and nail health.  


Protein is essential for skin, hair, and nails. Keratin, collagen, and elastin – these proteins- provide strength and elasticity.   

Also, you can add the following; 

  • Water-rich foods  
  • Oysters  
  • Dark, leaf greens  
  • Nuts and seeds 

Food is an excellent place to start changing something in your life. Of course, you should check in with your doctor if your skin, hair, or nail problems persist. 

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