The saying "You are what you eat" can be directly attributed to the appearance of hair and nails. Do not spend a lot of money on widely advertised miracle cures, to improve hair and nails possibly with the help of a simple diet.
1. Eat foods with lots of protein
In order for your body to produce a sufficient amount of keratin, which makes the hair and nails strong and strong, it needs a sufficient amount of protein. On average, an adult man needs about 56 grams of protein per day, a woman will have enough 46 grams.
Foods rich in protein are in most cases always at hand: poultry, dairy and sour-milk products, eggs, soy, and a considerable amount of protein found in seafood and fish.
Dairy products, in addition, enrich the body with vitamin D and calcium, so necessary for the health and growth of strong nails.
2. Increase the content of foods rich in iron in your diet
Iron is a very important microelement in the vital activity of our body. At its or his shortage hair become thin and become fragile. A large deficiency of iron can lead to accelerated hair loss.
The use of foods such as red meat, chicken, turkey and fish will help the body to make up for the lack of iron.
3. Be sure to list the fish in your weekly diet
Omega-3 fatty acids, which are found in fish products, stimulate hair growth and give them shine. Eating fish at least 2 times a week will fill the body with an essential element.
4. Eat foods rich in beta-carotene
Your body produces vitamin A from beta-carotene. This vitamin is important for the health of the entire body as a whole, but hair and nails stimulate it to grow.
Carrots, spinach, broccoli, and peas are good sources of vitamin A.
5. Eat more greens
Salads from greens are not only low-calorie, but also bear a huge benefit. They contain a wide range of vitamins, from iron and folic acid, to vitamin C. Their frequent use is able to keep the hair and nails healthy, providing them with the most necessary.