Skin, hair and nails – what to eat to keep them in good condition?

The condition of the skin, hair and nails is one of the most important components of our appearance. No wonder then that all ways to improve their condition are very popular. However, we often forget that beauty starts from within. Effective care should primarily include proper nutrition of the body. So before you test the effects of the newest conditioner or mask, take a close look at your diet – we’ll tell you what to change to improve the condition of your skin, hair and nails.

Nails and hair are dead skin products. It might seem that their appearance has little to do with the state of the body, but nothing could be further from the truth. The bad condition of hair and nails can be influenced by many factors, including diseases, so it is not worth underestimating this problem. It is similar with the skin – dry, dull and dull skin may be a symptom of many irregularities.

The examination of conscience in the case of poor skin, hair and nails should start with the assessment of lifestyle. Worse appearance can be caused by too much stress or a lack of sleep. It should also be emphasized that all kinds of stimulants have a fatal impact on their condition. Cigarettes and alcohol take their toll and over time make the whole body look worse.

However, it may happen that despite a healthy lifestyle, hair begins to fall out in handfuls and the skin loses its shine. Then it is worth taking a closer look at the problem, as these may be symptoms of serious changes in the body. Deterioration in the appearance of skin, hair and nails sometimes indicates:

• physiological hormonal changes during pregnancy or menopause;
• hormonal disorders in the course of endocrine diseases, such as hypothyroidism or polycystic ovary syndrome;
• anemia;
• diabetes;
• skin diseases such as psoriasis or seborrheic dermatitis;
• fungal diseases;
• autoimmune diseases, such as alopecia areata or lupus.

Proper nutrition of the body is one of the most important factors in the condition of the skin, hair and nails. Unfortunately, our diet is often far from ideal. A healthy and balanced menu does not go hand in hand with the lack of time, constant rush and quick meals in the city. However, the problem is somewhat more complex.

It would seem that vitamin deficiency or deficiency of minerals are rare conditions that mainly affect the elderly or the undernourished. Nothing could be more wrong! Nutrient deficiencies very often affect people whose diets are based on highly processed foods. It is worth remembering that the poor condition of the skin, hair or nails may be caused by a deficiency of even one macro- or microelement! The appearance is particularly influenced by the deficit:

• essential unsaturated fatty acids (EFAs);
• fat-soluble vitamins – A, D and E;
• vitamin C;
• B vitamins;
• sulfur amino acids – methionine and cysteine;
• biotin;
• iron;
• zinc;
• silicon.

Slimming is often the cause of hair loss or dull skin. Highly restrictive diets are particularly dangerous, because their effectiveness is based on a high caloric deficit. A few weeks on a low-calorie diet are enough for the body to clearly experience a deficiency of vitamins, minerals and other nutrients. Losing weight does not always have to be associated with falling out handfuls of hair or broken nails. If you want to lose weight and keep your skin, hair and nails healthy, consider visiting a dietician. An experienced specialist will help you create an effective reduction diet that will not negatively affect your beauty.

In order to improve the appearance of hair, skin and nails, comprehensive measures should be implemented that take into account both internal and external care. However, it is worth acting with caution – well-thought-out care will certainly work better than expensive hair or nail supplements. Are you wondering how to effectively take care of your beauty from the outside? It is not difficult!

As previously mentioned, developing diseases may be responsible for the poor condition of the skin and its products. Before introducing a diet to strengthen hair, skin and nails, it is worth performing a few check-ups that will allow you to exclude the presence of serious diseases. In this case, it is especially recommended to perform tests:

• blood count;
• thyroid panel including TSH and T4;
• biotin levels;
• ferritin levels;
• the level of sex hormones: FSH, estradiol and testosterone;
• zinc and selenium levels.

You don’t trust magic supplements for beautiful skin, hair and nails? Prefer to improve your appearance naturally through your diet? It is not as complicated as it may seem! It is enough to introduce a few food products into your daily diet, which are distinguished by a high content of nutrients:

fresh vegetables and fruits – a source of valuable nutrients, vitamins and minerals, especially vitamin C;

oily sea fish – tuna, salmon and mackerel are rich in omega-3 acids and fat-soluble vitamins;

walnuts – in addition to a large amount of ALA and vitamin E, they contain B vitamins and elements such as zinc, iron and

selenium;

dark chocolate – this product is extremely rich in antioxidants, and additionally a good source of magnesium and iron;

eggs – contain a large amount of sulfuric amino acids, fat-soluble vitamins and B vitamins, as well as biotin and iron;

oat flakes and bran – cereal products are rich in B vitamins, and are also a source of biotin and micronutrients: silicon, iron, zinc and copper;

liver – an excellent source of fat-soluble vitamins, sulfuric amino acids, and iron.