When it comes to developing healthy hair and nails, you may have already seen all ads of nutritional supplements that contain some nutrients that can help, Like vitamins A, E and D, along with iron, fat, Carbohydrates and protein. You may also have heard about biotin, vitamin B, can help.
But there is another key, and you may like it more – two words: eating enough.
It plays a larger role than you may also realize. “Our hair and nails are among the first signs of poor nutrition and/or Food palaces Because hair and nails cells have a rapid rotation rate. Shelli balls, Registered Nutrition Specialist (RDN) Blum is not flawed.
How is this the case, and what does it seem in practice? We talked to registered nutritionists and dermatology to find out.
How to help a healthy diet in the growth of nails and hair
In the same way that The body needs calories and nutrients for perceptionThe function of the members and the navigation, as it needs calories to help your nails and hair grow. Not enough food does not mean much (or any).
“If you are less than eating, your body does not have enough energy to use it in all its operations, including the growth of hair and nails cells and re -growth,” said RD. Caroline Young, All self -feeding. “Eating deficiency can also lead to food deficiency aspects, which can negatively affect hair and nails growth.”
After all, it is clear that other parts of the body have a priority when your body works on limited calories.
“The body gives priority to its vital organs, and sending nutrients there first to ensure that you can continue to work,” he said, “He said, he said,” Dr. Anna Chakkkun, A certified dermatologist from the Board of Directors. “Inclusive nutrition can cause [hair and nail] Sufficiency, fragility and loss in the end if you are not interested in properly. “
From a relevant perspective, it is necessary to consider nails and hair made from the compound level. “Your hair and nails are made of KeratinHe said: “It is a protein produced by your body.” Dr. Alison Learning, A dermatologist accredited by the Board of Directors and co -founder of Botanist, a nail product company led by women. “Creating keratin requires energy in the form of calories and other nutrients to support protein synthesis.”
Dr. Stephanie Taylor, a dermatologist accredited by the Board of Directors and senior advisers in Medpak solutions With more than 12 years of experience, I saw this in its practice. I recalled patients who were very tense and did not get enough appropriate nutrients. She said: “Their hair began to fall, or their nails were fragile and broken.”
Hair products and supplements are not the only way to healthy hair and nails. Ada Summer via Getty Images
How does “enough food” look like in practice?
So you need to eat “enough” and get the appropriate nutrients, but what requires it more specifically?
The number of calories aimed at unclear. “The energy needs differ from one person to another, and are based on factors such as age, sex and activity activity,” Young said.
until “2000 calories per day” is not true In fact, it is somewhat arbitrary, as it was chosen as an easy to remember number that is appropriate to self -reported ranges.
But here’s good news: You don’t need to worry about the calorie census anyway. Young said the key is to listen to your body.
She said, “I suggest following the sermon of hunger and fullness of your body and enjoying a variety of foods from all food groups.” ))
If hair and nails grow, some nutrients will be more useful than others. Dermatologists and nutritionists suggested the following:
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Iron (in red meat, seafood, poultry, beans, and spinach)
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Zinc (in red meat, poultry and dairy products)
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Biotin, nicknamed vitamin B7 (found in eggs – especially egg yolks – as well as salmon, sweet potatoes, mushrooms, peanuts and avocado)
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Collagen (in bone broth and gelatin)
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Healthy fats (such as salmon, tuna, avocado, nuts, flaxseed, olive oil and avocado oil)
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Vitamins soluble in fat A, E, D and K (often found in meat and/or green vegetables) that need fat to absorb. You can also get vitamin D to spend time in the sun.
You may notice that many of these foods are protein sources, and this is logical, according to Shakun. “There is the reason for the presence of protein a moment at the present time,” she said. Basically, it returns to the previous Lear point: hair and nails made of keratin, which is a structural protein.
Other protein sources mentioned by the legumes, Greek milk, and omega -3 fatty acids.
Although some nutrients provide some benefits to our body, it is very important to clarify in this point: “healthy eating” does not mean eating “healthy foods” or restriction. This means that eating enough (it is more than Culture of diet We will believe in us) and everyone Food groups (nicknamed, not only proteins and vegetables).
Taylor confirmed this of her professional experience. She said: “I work with adolescents in the clinic regularly who are trying to eat” clean “or skip meals, and their bodies indicate that it is not enough.”
Lear will not recommend focusing on the specific nutrients in any case. “Instead, I make sure they receive the appropriate nutrition for their own needs,” she said.
Other ways to maintain the health of your nails and hair
While food is vital to protect your hair and nails, it is not the only thing.
Taylor recommended a good trading guarantee, saying that he delivers oxygen and nutrients for your scalp and nail beds. A 10 minutes on footSetting your Wall legs and Red light therapy lamp Each helps in increasing blood circulation.
Lear talks about stress and how it can hinder the growth of nails and hair. “Stress causes your body Produce more cortisolShe explained that the cortisol can also lead to the cortisol leading to the cortisol leading to the “comfort” stage that leads to thinning of hair. Thin, fragile nails“
In addition, pay attention to the habits that stress can lead to. Taylor said, “Do not overcome design or choice,” Taylor said.
Similar to the stress management, make sure you get enough deep sleep. Lear said it supports protein synthesis, which is necessary to produce keratin and thus hair and nails growth.
Finally, not another, do not forget that Stay wet. In general, this means drinking about 0.5 (or more) an ounce of water for every pounds of body weight per day.
“Keeping your body’s moisture helps to help him do something when it comes to removing toxins, rotating cycling and rotating nail cells,” said Chickon. “Keeping things moving and cleaning the body with hygiene, and fresh water is an incredibly easy and effective way to support your body’s health and processes.”
Ultimately, listening to your body and giving it what he needs – even if his requests are surprised – is very important. Our bodies have been built to work at their best, but they need to help us.
Taylor concluded that “if you notice that your hair or nails are different, your body may send a message.” “Your body should feel satisfied in your skin, and this means your hair and nails as well.”
