A Nutritionist Shares the Secrets to Healthy Hair, Skin and Nails

When most people think about improving their appearance, they often focus on facials, haircuts or manicures. However, we often forget that the best way to look good is to start from within. This is because factors, such as your diet and exercise routine, can influence the quality of your skin, hair and nails.

A recent study conducted by personalised.co revealed that 36% of people say their nails are weak and brittle, whilst 39% of people say their hair is dry. These issues are often caused by a deficiency in healthy fats. Plenty of nutrients in food can improve the strength of your nails, make your skin glow and reduce the breakage in your hair. To explain why beauty does really come from the inside, nutritionist at personalised.co, Donia Hilal shares her secrets:

Healthy Skin:

Water

It’s no surprise that water keeps your skin hydrated and fresh. You need to drink at least 1.5 litres of water, per day, to clear signs of breakouts or stressed skin. Start your day with a mug of hot water and a slice of lemon to cleanse your system. Water keeps your skin cells plump, supports a healthy digestion and flushes out toxins. The best way to ensure you meet your daily intake is to buy a water bottle and challenge yourself to finish one every meal. This will create a hydration habit and places water into your skincare routine.

Extra protein:

Given that protein is one of the building blocks of skin tissue, a regular intake of this macronutrient is essential. Your skin is constantly rebuilding and repairing, with a new skin cycle starting every 6-10 weeks. The new cycle requires consistent nourishment with protein, so it should be an integral part of your diet. Integrate this into your routine by making a morning smoothie with avocado and pea protein. Avocado contains beneficial fats, vitamins C and E and antioxidant-rich carotenoids, which are a super food ingredient for glowing skin.

Healthy Nails:

Supplementation:

Your toenails and fingernails protect the tissues of your toes and fingers. Healthy nails are smooth, strong and consistent in colour. As the inflammation-reducing effects of Omega-3 are good for your nails, an insufficient amount can cause your nails to crack. Unlike adding vitamin B, C, folic acids and calcium to your diet, many people find it difficult to consume enough Omega-3 in their meals. If you are struggling, consider Biotin supplementation.

Biotin is often referred to as the beauty vitamin. A recent study from Switzerland saw a 25% increase in nail plate thickness in patients with brittle nails who received the Biotin supplementation.

Increase your iron intake:

Iron is very important for our health. On its own, or paired with zinc and folate, it’s an essential nutrient for good nails. A lack of iron means our cells are not getting enough oxygen. This limits their ability to produce energy and can cause fatigue.

Increase your iron intake by loading your meals with dark leafy green vegetables such as spinach, kale and collard greens. These ingredients contain amino acids, folate and beta-carotene, which promotes healthy nails.

Leafy green vegetables are the optimal foods you need for healing your body and strengthening your immune system.

Healthy Hair:

Strategic snacking:

To keep your strands strong and glossy, snack on walnuts whenever you feel a hunger pang. Walnuts contain Omega-3 and vitamin E, which will do wonders for your locks. They help to maintain hydration, whilst also repairing damage follicles. Walnuts also contain copper; which studies have shown helps to keep your natural hair colours rich.

Zinc content:

Zinc is a mineral that helps to strengthen your hair follicles and prevent hair loss by binding its proteins. Zinc helps your oil glands to function properly which protects against dryness and dandruff. Shellfish like oysters, lobsters, crab and mussels have high zinc content. If seafood isn’t your favourite, try peanuts, sunflower seeds, pine nuts, lamb and whole grain cereals as zinc rich alternatives.