Beautiful, strong, shiny hair and well-groomed nails attract attention and cause admiration. Unfortunately, in reality, not every woman can boast of such healthy hair or nails. Often our hair is damaged, dry and tired from everyday styling, and our nails are brittle and weak.
There are many nutritional supplements, shampoos and repair masks on the market that guarantee the improvement of the condition of our hair and nails. But before choosing cosmetics, you should pay attention to what is on our plate.
Hair and nails do not have the ability to regenerate like skin, for example, so their health must be taken care of starting from the roots. To do this, we must provide the body with enough vitamins and minerals every day, which have a positive effect on hair and nails.
How to strengthen nails and hair with vitamins and minerals?
Vitamin A. It can be found in foods such as eggs, milk, butter, liver, cheese, carrots, and tomatoes. We must remember that vitamin A is fat soluble and in order for the body to absorb it, fat-containing foods must be taken at the same time.
Vitamin B1 - vegetables, potatoes, yeast, organ meats and cereals.
Vitamin B2 - milk, cheese, dark green vegetables and liver.
Vitamin B6 - meat, poultry, bananas, yeast, legumes.
Vitamin H, or biotin - milk, soy flour, brown rice, yeast, kidneys, liver, egg yolks, nuts, cauliflower, fruits.
Folic acid - spinach, broccoli, Brussels sprouts, beans, nuts, lentils, oranges, liver.
Zinc - all food grains and bread, poultry, fish, oysters, lean meats.
Silicon - milk and dairy products, nettle, horsetail.
Magnesium - chocolate, apples with peel, parsley, fennel, almonds, cocoa, pumpkin seeds, buckwheat, soybeans, nuts, white beans.
Iron - spinach, broccoli, green peas, liver, beans, shrimp, wheat bread, cereals. When taking iron-containing foods, it should be remembered that for proper absorption of iron, simultaneous intake of vitamin C is necessary. Some components of the diet, such as coffee or tea, cause inhibition of iron absorption, so they should be consumed more moderately.
You need to know that unsaturated fatty acids are also required for healthy hair and nails. They are the best source of energy for our body, so they are very important. Our body is not able to produce them itself, and the lack of unsaturated fatty acids leads to dry skin, brittle nails, and dull hair. Long-term deficiency can even lead to hair loss or baldness. Therefore, it is important to consume foods rich in these fats.
Omega-6 unsaturated fatty acids are found in plant-based foods such as leafy vegetables and flaxseeds.
Omega-3 unsaturated fatty acids - marine fish and fish oil.
By the way, not everyone knows that onions and cabbage strengthen hair. Therefore, if possible, you should eat one onion per day. It is not necessary to eat onions raw, you can eat them in any form. As for nails, silicon and sulfur contained in onions and cabbage have a beneficial effect on them.
Gelatin is also useful for nails and hair. Consume 7 g of gelatin (two teaspoons) daily. It can be added to yogurt, jam, cheese and even soup. Nails are also positively affected by various types of jelly (from fruits, meat, poultry or fish). To achieve better results, it would be a good idea to drink two glasses of horsetail infusion daily. It can be bought at a pharmacy.
It is also important to know which products will interfere with the desired effect. First of all, it is an excess of harmful products in our diet. For example, avoid large amounts of sugar, as well as very sweet fruits.
Too many carbohydrates negatively affect our hair - they become greasy faster, in addition, dandruff appears and sometimes the work of hair follicles is disrupted.
The article was prepared specifically for the site shop-ultra.ru.
