Nails and hair, though different in texture and structure, are made up of similar constituents. Keratin, a protein of the cells, majorly constitutes the hair and nails. On an average, hair grows upto 3 inches in a year whereas the nails usually grows close to 1-1.5 inches in a year. A healthy diet and thus a healthy body helps to grow stronger nails and thicker hair.
Here are a few food options that help to grow healthy hair and nails:
1 . EGGS
While hair-masks made with eggs are very popular, having an egg every day is much more effective for healthy hair and nails. Being a rich source of sulphur, eggs boost the production of collagen and keratin in our body that helps to strengthen the hair and nails.
2 . ALMONDS
Almonds are a rich source of Vitamin E, a nutrient that promotes collagen production in our bodies. Other than this, the rich anti-oxidant, omega 3 fatty acid and mineral content of almonds also helps in maintaining the health of hair and nails.
3 . GREEN LEAFY VEGGIES
Green leafy vegetables such as spinach, kale, broccoli, sprouts, fenugreek (methi) serve as a storehouse of nutrients and minerals such as zinc, magnesium, potassium and calcium. These minerals are very important for the health of your hair and nails.
4 . LEAN MEAT
Lean meat like chicken is a rich source of proteins and minerals such as zinc and iron. Our body breaks down the proteins into amino acids, the chief constituent of keratin and collagen. The minerals help our body assimilate the proteins and prevents thinning of hair and certain nail-diseases.
5 . OATS
Oats are perhaps the most affordable among super-foods. These zero calorie grains that are rich in B Vitamins, minerals, biotin, minerals like potassium and magnesium and is loaded with fiber. These compounds together helps to add strength and body to the hair and nails.
6 . PUMPKIN SEEDS
A tablespoon of the seeds, if consumed daily, supplies our body with proteins, biotin, omega-3 fatty acids and minerals like potassium and magnesium. The alkaline nature of pumpkin seeds helps the body produce keratin from these nutrients.
7 . FATTY OCEAN FISH
Cold water fish like salmon contain a high content of Omega 3 fatty acids that are natural anti-inflammatory agents as well as promoters of healthy skin. Regular consumption of salmon prevents dryness of your scalp and hair while protecting the nails from chipping and breaking.
So, if you too are troubled by the constant chipping and breaking of your nails and battling a hair fall, include these seven foods into your daily diet and make way for healthy nails and hair. Easy on the pocket, feasting on these would enhance and preserve the quality of your hair and nails. Eat Healthy, Stay Happy!