“You are what you eat”!
This phrase not only means having an ideal weight as a result of a healthy diet, but can also be applied to the fact that the beauty of hair, nails, skin and other parts of the body is maintained thanks to the intake of nutrients that provide the substances necessary for the proper functioning of the body.
As nails and hair are made up of minerals, vitamins and proteins, following an adequate menu rich in certain nutrients is essential to stimulate and preserve the shine and vitality of your hair and make your nails stronger than ever!
See: How can food help your skin, hair and nails?
More: Foods that make hair more beautiful
Below, we have brought a selection of 10 foods that, in addition to being delicious, contribute significantly to strengthening nails and hair. Check out!
Protein-rich foods
You’ve certainly heard that protein is the main element for making nails and hair stronger, right?
To look even more beautiful, invest in the main sources of protein: lean meats (filet mignon, lizard, fish, chicken and chester), grains and lentils
If you are vegetarian, the tip is to eat foods with amino acids capable of creating keratin, such as red peppers, broccoli, bananas and oats.
Discover: 13 foods you should stop eating to lose weight
Chestnuts
Brazil nuts and cashew nuts have a large amount of selenium which, in addition to their antioxidant action, contributes to the construction of collagen; vitamin E; zinc and vitamin B.
Oilseeds rich in Omega 3, they help in the treatment of weak nails and hair loss. It’s just not worth overdoing the portion, as they can cause weight gain when consumed in large quantities.
See: 10 foods that are good for your skin
Dark green leaves
Rich in B vitamins, vitamin A, folic acid and vegetable iron, which helps the body to strengthen calcium, magnesium and zinc levels, dark green leaves (arugula, spinach and chicory) are highly recommended for nutrition and oxygenation. of the hair bulb and obtaining a healthier scalp.
More: See how to lose weight with green juice
Seafood
Seafood, especially oysters and shellfish, are highly recommended to achieve more beautiful and healthy nails and hair, as they are full of magnesium, an essential nutrient for the construction of keratin (a protein that builds, gives strength to hair and encourages cell renewal).
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Orange
Just like strawberries, guava, tomatoes, acerola and lemon, oranges contain a good amount of vitamin C.
In addition to being a food that acts against free radicals and helps slow down the aging process, orange can leave your hair with more vitality and your nails much stronger.
Discover: 10 foods for those who want to have flawless skin
coconut oil
Rich in vitamins A, D and K, coconut oil not only increases metabolic capacity and fights fat more effectively, it also helps nails and hair acquire more strength and resistance.
Discover: The many benefits of coconut oil
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Eggs
Eggs are very rich in proteins and help you have long, strong nails. Furthermore, they are rich in B vitamins and biotin, a coenzyme that stimulates the metabolism of proteins, carbohydrates and fats.
To give you an idea of the power of biotin, it helps with healthy hair growth and, in addition to combating fragility, it makes your nails firmer.
Discover: Recipes for your hair to grow fast
cucumbers
Not everyone knows, but cucumber is incredibly good for your skin, nails and hair. With high medicinal power, thanks to the high silicon and sulfur content, this true natural diuretic has substances that can guarantee strength to hair and nails.
For those who don’t like to consume cucumber in solid form, the tip is to make juice from the fruit. Very simple, the recipe only requires one cucumber and 250 ml of water. Just mix them in the blender and then strain the drink, which will be ready for consumption.
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Salmon
With zinc and lots of protein, salmon, in addition to being a delicious fish, helps the body absorb the protein consumed, which means that it ends up being used by the body for the most diverse functions.
As they contain many fatty acids such as Omega 3, regular consumption of these foods helps to have healthier nails and hair.
The abundance of selenium and copper is another advantage of this fish, which is very popular in Brazil. These substances boost the production of collagen, which consequently stimulates nail growth, improves the appearance of hair and makes the skin more elastic and beautiful.
More: See how to reduce your belly by cutting out 3 foods
Pumpkin and sunflower seeds
Ingesting pumpkin and sunflower seeds fills the body’s lack of zinc, calcium and magnesium.
While the first is full of potassium, calcium, phosphorus, fiber, magnesium and vitamins A, B3 and E, the second is made up of selenium, magnesium, vitamins A and E and monounsaturated fat. Both seeds bring benefits to nails and hair.
Tip: don’t forget to drink plenty of water
See: Sunflower seeds to lose weight
Necessary and indispensable for the body to carry out the most diverse vital functions, water must be ingested regularly (around 2 liters per day) to keep the body hydrated. “Miraculous”, it improves the appearance of the hair, leaving it much brighter.
Regarding nails, water helps strengthen them and makes them even more beautiful.
If you don’t usually drink a lot of water, always try to carry a bottle of at least 500 ml in your bag or backpack. Don’t wait for thirst to hit to drink the liquid.
More: Doctor Reveals Foods That Lose Weight and Burn Fat 24 Hours
