You watch your diet like a hawk and fill up on plenty of fresh fruits and veggies each day, but you could still be missing out on the benefits of some other beauty-boosting foods. If you want shinier hair, stronger nails and healthier-looking skin, make sure you’re eating foods that contain the right types of vitamins, minerals and fats. Any deficiencies in your diet will show up in the form of dry and flaky skin, unruly hair and even brittle nails.
Here are just five foods to eat for shiny hair and beautiful nails:
1. Sweet Potatoes
Packed with vitamin A and antioxidants, these orange potatoes can be a healthy and tasty addition to your weekly menu. Vitamin A is essential for healthy skin cell growth. It also helps to repair damaged cells. If you’re dealing with breakouts, acne or your skin is looking duller than usual, you could enjoy some beauty benefits by eating foods high in vitamin A.
Oysters have a very high zinc content per serving, so be sure to stock up on this seafood favorite f you want healthier skin, are recovering from acne, or if you’re battling dandruff. Zinc acts as an anti-inflammatory in the body and can also support a healthy immune system.
Sardines are rich in omega-3s, the healthy fats you need for strong nails, shiny hair and healthy skin. If you eliminate all fat in your diet, you might notice your hair starts to fall out, your skin becomes very dry, and your nails become very brittle and weak. Omega-3s need to be part of your weekly diet. Sardines and other fatty fish provide a generous dose of omega-3s per serving. Not only can omega-3s improve the quality of your skin, but they may also reduce the risk of heart disease and stroke.
4. Cooked Eggs
If your latest beauty dilemma is thinning hair or brittle nails, make sure your diet contains enough Biotin, or vitamin H. Your body needs biotin to process and metabolize amino acids, carbs and fats. Even though a biotin deficiency is rare, some of the signs of a lack of biotin include brittle nails and hair, a scaly scalp and a lackluster complexion. Cooked eggs are a good source of biotin. Start eating those scrambled eggs, frittatas and omelets a few days per week to enjoy some beauty benefits!
5. Cottage Cheese
Cottage cheese is high in protein, low in fat and relatively low in calories. This high-protein, easily-digestible food can boost your protein counts for the day and keep your hair looking shiny. Lean protein is essential for keeping nails and hair healthy, shiny and beautiful. If you’re not a meat eater and want to add more protein to your diet, load up on cottage cheese for breakfast and lunch.
Beauty and Health Answers: Vitamin A
Healthy Skincare: Benefits of Zinc
WebMD.com: Good Fat, Bad Fat: The Facts About Omega-3
University of Maryland Medical Center: Vitamin H (Biotin)
FitDay.com: 3 Benefits of Incorporating Lean Meats Into your Diet