Weaker hair and nails tend to break.It is a reaction to the lack of certain nutrients in the daily diet.What to eat to strengthen hair and nails?Check what vitamins and minerals you need to take care of to enjoy strong, healthy hair and nails.

Nails and hair first of all need a diet rich in protein, minerals and vitamins, especially A, E and group B. Even small deficiencies – which often occurs, for example when slimming or with long-term stress – first of all harm the hair and nails.Then you need to take special care of the diet.Its basis should be raw and short-cooked (crunchy) vegetables and fruits.You have to eat dairy, meat or eggs every day, and 2-3 times a week sea fish.Also very important are cereal products (2-3 slices of wholemeal and wholemeal bread, 2-3 tablespoons of brown rice).

Hair and nail diet first step – we remove toxins

You have to draw high-processed foods (crisps, fast food, sweets), fried foods and smoked products from the daily menu, because they contain toxins that damage the structure of hair and nails. It’s also worth limiting strong coffee and tea – they devour vitamins that are necessary in processes absorption of minerals.On the other hand, it’s helpful to drink 1.5-2 liters of water a day.

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Here you can find supplments that support the process of detoxification – CLICK

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Minerals and vitamins necessary for healthy hair and nails

Hair and nails love mineral ingredients;Zinc, copper and silicon are particularly important.Therefore, eat nuts, almonds (a handful every day), pumpkin seeds or sunflower seeds every day.They contain zinc (it is involved in the production of protein, ensuring the proper growth of nails and hair) and copper (it participates in the creation of melanin – a natural hair dye).Often eat radishes, kohlrabi and celery.They have a lot of silicon, which reduces the fragility of nails and prevents hair loss.

Zinc Lozenges

Savor the salads of salads and red, orange, yellow and green vegetables.Tomatoes, broccoli, lettuce, carrots, chives, dill and natka are the richest sources of beta-carotene, which in the body transforms into vitamin A. This, in turn, accelerates the cycle of cell renewal that builds hair, supporting their growth.Vitamin A also enhances the production of the main building blocks of hair and nails – keratin – and protects them from the damaging effects of toxins contained in the air, eg from cigarette smoke.

Vitamin A 10,000 IU

Dairy and meat – a solid building block of hair and nails

In your menu you can not miss dairy products, lean meat and cold meats, poultry and eggs.It is the richest source of wholesome protein.Without it, the body is unable to build new hair instead of those that fall out.Animal protein contains all essential amino acids;including exogenous ones, i.e. those that the body can not manufacture or store, so you have to deliver them every day.The two amino acids methionine and cysteine ​​are of key importance.Both are part of keratin – hair building protein and nail plates.Methionine and cysteine ​​allow the formation of so-calleddisulfide bonds connecting adjacent keratin molecules, which ensures a healthy hair structure.Sulfur amino acids also accelerate hair growth, prevent hair loss, reduce brittleness and splitting, and protect against early graying.

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You can read also: Biotin – 7 health benefits

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