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Foods to Strengthen Hair, Take Care of Nails and Pamper Your Skin

Do you notice your dry skin? Do you have fragile and dull hair? Do your nails break easily? These and others are some signs that can occur when there is a lack of vitamins and minerals. And although they can give clues to the lack that exists, it is important to perform a detailed analysis to receive a hurried diagnosis and adequate treatment. However, the treatment cannot be limited to supplementation, but it is convenient to review the diet to detect possible failures and advise the consumption of those foods to strengthen the hair, nails, and skin.


Foods to strengthen hair, nails, and skin

The water and minerals it provides are very important for skincare. If the skin lacks hydration, it can become dry and rough. However, the deficit may include more nutrients. Vitamins A, C, K and those of group B are also closely related to skin, nail and hair care.

It is also necessary to take into account minerals such as iron, iodine or zinc for the care of hair, skin, and nails. Without forgetting the essential fatty acids, which are good for both the body and the elasticity of the skin, so they can intervene in the treatment of some diseases related to psoriasis, acne or eczema.


Water-rich foods

Broths, purees, fresh fruits, and vegetables are the essential dishes and foods to be properly hydrated.

Vitamin A

Yellow, orange and red fruits, vegetables and vegetables provide beta-carotene, which they keep under their skin. For example carrots, sweet potatoes, squash, oranges, tangerines, tomatoes, peppers, etc. Green leafy vegetables such as arugula, chard or spinach also provide vitamin A to our body.

Vitamin C

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Raw vegetables generally provide us with vitamin C, although the ones that contain the most are citrus fruits such as kiwi, oranges or tangerines.

Vitamin K

Vitamin K can be found in green leafy vegetables such as cabbage family, watercress, spinach, asparagus, etc.

Group B vitamins

These vitamins can be found in vegetables and cereals, especially in whole grains.

Iron

Meat, fish, legumes, and nuts are great sources of iron.

Iodine

Iodine is very present in foods of marine origin.

Zinc

Meat, fish, cocoa, seeds, and nuts contain zinc.

3 tips for the day today

1. Eat 5 or more servings of fruit and vegetables a day


Fruit and vegetables help hydration and provide vitamins, so they are good foods to strengthen hair, nails, and skin. Of course, try to take some of the raw vegetable rations so that vitamins that are thermolabile, such as vitamin C, are not lost.

2. The dose of essential fatty acids

Essential fatty acids can be obtained mainly through extra virgin olive oil since its use is usually daily. Throughout the week, consume bluefish (salmon, tuna, mackerel, sardines, etc.), and do not forget to accompany some meals with a handful of nuts, especially nuts, as they provide the most of omega-3.

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3. Avoid processed products

Only real foods provide quality nutrients, while processed foods contain mainly unhealthy sugars and fats for the body. Therefore, if the diet is complete and based on real foods, no supplementation is necessary. As you can see, there are many nutrients necessary to maintain the health of your hair, skin, and nails. These nutrients are found in different foods, so if you incorporate them into your daily life, you can forget about deficits.

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