Healthy Eating Guidelines : How to Improve Hair & Nails Through Diet

Healthy Eating Guidelines : How to Improve Hair & Nails Through Diet


My name is Christine Marquette and I’m a registered
dietitian with the Austin Regional Clinic and I’m going to talk to you about how to
improve your hair and nails through your diet. Your hair and nails, they really are a bit
of a mirror to your whole nutritional status. They really can indicate if you are deficient
in a particular vitamin or minerals or other nutrients. The main key to having a healthy
head of hair and nice shiny strong nails is to make sure that you are actually eating
a well balanced diet. You need a variety of different vitamins, minerals, essential fats,
proteins to actually have your whole body be healthy and again because your nails and
your hair are basically coming from the inside out they are starting their growth just below
the surface of the skin, the first thing is to make sure that you are nourishing your
skin and part of that includes adequate hydration. You need to make sure that you are drinking
plenty of plain old water. Water is an essential component of any healthy diet and is often
very neglected. A lot of people will get their hydration from other sources, whether it is
soft drinks or coffee, or tea, those items they can contribute slightly to your hydration.
However, you still need some just good old plain water to make sure your body is running
properly. The other key is making sure you are getting plenty of fruits and vegetables
and a good variety. All of those different in the fruits and the vegetables indicate
different types of nutrients and you really need them all. So over a weeks time you want
as many different types of fruits and vegetables that you can get in. That will really insure
that you are getting the vitamins and the minerals that you need for that healthy strong
hair and nails. The next component are the essential fats. Those are going to be fats
that you absolutely have to get from your foods because your body can’t make them. Primarily
Omega 3, that is the main fat that is very very very much needed for healthy hair and
nails and you can get that from sea food from plant sources such as canola oil, avocados,
nuts and seeds so you want to make sure that you are including some source of Omega 3 on
a daily basis in your diet and then the protein, your lean sources of protein can be fish,
any type of sea food, lean cuts of meat such as chicken or lean pork or beef. The next
component is going to be your whole grains. That is going to be your high fiber food such
as brown rice, whole wheat pasta, whole grain cereals. So as long as you are including adequate
amounts of all of these items on a daily basis you will have nice healthy skin and from that
nice healthy shiny hair and strong nails. So just a few tips for getting your nails
to be as healthy as they can be.