Food for strong hair and nails

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This post is also available in: Spanish

 Guest post by Anabella Cuervo, Nutricionist.
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We all dream of having strong and healthy hair and nails, and we all want them to grow fast! So we buy lots of products and keep trying new creams and products waiting for some results. But, the truth is that nothing will be better than the nutrients coming from the food.

That is why I will give you an idea of the most powerful nutrients that are essential for your hair, nails and skin beauty!

Proteins for growth!


Your hair and nails are made of proteins, so you must include them in your diet! The most powerful foods containing protein are eggs, lean meats, nuts, legumes and even greek yogurt. Also, they provide B Vitamins, excellent for thickening your hair and strengthen brittle fingernails.

Omega 3 For Shine!


Fish like salmon and sardines, nuts, and chia seeds, are full of omega-3 fatty acids. Your body can’t make these healthy fats, so you must get them from food (or supplements, but food is always better!). Your body needs them to grow hair and keep it shiny. Also they help you have a soft and moisturized skin.

Iron to prevent loss!


Having low levels of iron can cause hair loss, but you can find this important nutrient in meats, fortified cereals and grains, soybeans and lentils, and leafy greens like spinach! Always try to choose whole grains, besides helping you to have a beautiful hair, they are better for your health!

Sweet potatoes and carrots for volume!


Full of vitamin A! an excellent antioxidant that helps protect against dry and dull hair, especially giving it volume! Other sources of Vitamin A are pumpkin, squash, cantaloupe, apricots and mango!

Vitamin C to prevent breakage!


Fruits like guava, kiwi, papaya and oranges bring us lots of vitamin C, important antioxidant that protect your hair from breaking, keep skin firm and help prevent wrinkles.

All pictures courtesy of morgueFile, except mine, which is by Josorio Foto.

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food for strong hair and nails

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