When it comes to growing healthy hair and nails, you have probably already seen all the ads that contain certain nutrients that can help, such as vitamins A, E and D, along with iron, fat, carbohydrates and protein; You may have also heard of biotin, vitamin B, which can help.
However, there is another key, and you will probably like two words: eat enough.
It plays a bigger role than you can also understand. “Our hair and nails are one of the first malnutrition and / or Dietary deficiencies Because hair and nail cells have a rapid turnover speed, ”said Shelley Balls, Registered nutritionist and nutritionist (RDN) Flawless blooms;
How is this, and what does it look practically? We talked to registered nutritionists and dermatologists to find out.
How a healthy diet helps to grow nail and hair
Just like your The body needs calorie and nutrients to knowOrgan function and movement also require calories to help your nails and hair grow. Not enough food means not much (or no) growth.
“If you are not eating enough, your body does not have enough energy to consume all its processes, including growth and growth of hair and nail elements,” said RD,-said Rd Caroline Young, The owner of all independent nutrition. “Insufficient eating can also cause dietary deficiencies that can adversely affect hair and nail growth.”
After all, other parts of the body obviously have a priority when your body works in limited calories.
“The body prefers its vital organs, first by sending nutrients to ensure Dr. Anna Chacon, Board certified dermatologist. “Incorrect nutrition can cause [hair and nail] Shed, brittleness and ultimately loses if it is not properly maintained. ‘
From a related perspective, it is necessary to consider what nails and hair are made of composite level. “Both your hair and nails are made KeratinThis is the protein that your body produces, ”said Dr. Allison is studying, Board certified dermatologist and founder Botanist, a female nail product company. “Keratin creation requires energy in calorie and other nutrients to maintain protein synthesis.”
Dr. Stephanie Taylor, Board certified dermatologist and senior consultant Medpak Solutions With more than 12 years of experience, he saw it in his practice. She remembered patients with very stress and insufficient nutrients. “Their hair began to fall, or their nails were brittle and broken,” she said.
Hair products and supplements are not the only way for healthier hair and nails. ADA Summer via Getty Images
How do you practically look like “enough food”?
So you need to eat “enough” and get the necessary nutrients, but what does it mean more specifically?
The number of calories to be achieved is not clear. “Energy needs are different for each person and are based on factors such as age, gender and level of activity,” Young said.
Even Typical ‘2000 calories per day’ that you hear is not true to all; In fact, this is a bit arbitrary because it was chosen as an easy -to -mention number that is suitable for self -reported ranges.
But here’s the good news: you still don’t have to worry about the calorie numbers. Young said the key is listening to your body.
“I suggest you follow hints of your body hunger and fullness and enjoy a variety of foods from all food groups,” she said. “I recommend working with a non -diet registered nutritionist if you are not sure if you meet your energy needs or not, or do you need help in finding a balance in your diet.”
In the case of hair and nail growth, some nutrients will be directly useful than others. Dermatologists and nutritionists suggested as follows:
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Iron (found in red meat, seafood, poultry, beans and spinach)
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Zinc (found in red meat, poultry and dairy products)
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Biotin, also known as vitamin B7 (found in eggs – especially in yolks – also salmon, sweet potatoes, mushrooms, peanuts and avocados)
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Collagen (found in bone broth and gelatin)
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Hello fat (such as salmon, tuna, avocados, walnuts, flaxseed, olive oil and avocado oil)
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In fat soluble vitamins A, E, D and K (often found in meat and / or green vegetables) that require fat absorption. You can also get vitamin D by spending time in the sun.
You may find that many of these foods are sources of protein, which, according to Characon, makes sense. “There is the reason why proteins currently have a moment,” she said. Basically, it returns to the previous point of Leer: hair and nails are made of keratin, structural protein.
Other sources of protein are legumes, Greek yogurt and omega-3 fatty acids.
Although certain nutrients bring some benefits to our body, it is very important to explain on this matter: “Healthy nutrition” does not mean eating only “healthy food” or restricting. It means eating what really is enough (that is more than Diet culture Would we be reliable) and from Everything Food groups (also known as proteins and vegetables).
Taylor confirmed this from his professional experience. “I regularly work with teenagers in the clinic who try to eat ‘clean’ or skip food, and their body shows that it is not enough,” she said.
Leer would still not advise you to focus on specific nutrients. “Instead, I would make sure that they are holistic a proper diet because of their specific needs,” she said.
Other ways to keep your nails and hair healthy
Although food is vital to protecting hair and nails, this is not the only thing.
Taylor recommended that good circulation, saying that it provides oxygen and nutrients to your scalp and nail beds. A 10 minutes of walkingHelp your legs on the wall and a red light therapy light Everyone helps to increase circulation.
Leer talked about stress and how he can prevent nail and hair growth. “Stress causes your body Make more cortisolwhich can put hair follicles into a “rest” phase that causes thin hair, “she explained.” Cortisol can also cause and Thin, brittle nails”.
Also, note the habits that can be caused by stress. “Don’t overdo the style or choose,” Taylor said.
Based on stress management, make sure you get enough deep sleep; It supports protein synthesis, said Leer, which is essential for keratin production, resulting in hair and nail growth.
Last but not least, remember to stay hydrated. This usually means that you need to drink about 0.5 (or more) ounces of water body weight daily.
“Support of body hydration helps him do his own business when it comes to detoxification and cycling,” Characon said. “Body movement and flushing with clean, fresh water is an extremely easy and effective way to maintain your body health and processes.”
After all, it is very important to listen to your body and give him what he needs – even if his requests surprise you. Our bodies were designed to work at best, but they need our help.
“If you find that your hair or nails are different, your body can send you a message,” Taylor concluded. “Your body should feel good in your skin, which means your hair and nails too.”