There is some truth to the saying that if you want to look good on the outside, you need to know how to take care of your body from the inside. Products that you apply on the outside can only do so much for your body, it all boils down to the food you eat and the nutrients that you receive from it.

According to studies, a nutritious diet is reflected in our skin, nails, and hair. This doesn"t mean dumping all the nutritious food in the refrigerator because we all know we won"t be able to consume everything within a week. What"s important is to add nutrients that will make our nails and hair healthy. Read on:

Coconut Oil

Did you know that applying coconut oil directly on your hair can revitalize and fix all those nasty damages caused by too much exposure to sun and chemicals? Not only that, applying coocnut oil on your nails can also improve health and strength.


A lot of biological processes need zinc and that includes producing proteins for your nails and hair. There"s a whopping 74 grams of zinc for every single serving of oysters, which is way more that what can be found in other food. If you"re allergic to oysters, you can still source your zinc from baked beans, poultry, fortified cereals and beef.

Red Meat

This presents a problem for those who are trying to lose weight but look at the benefits first before you complain. A big fat piece of juicy steak is loaded with protein and iron – two nutrients that play an important role in keeping your nails and hair healthy. When there is not enough iron in the body, kolonychia (characterized by spoon-shaped nails) occurs. Now this doesn"t mean that you should wolf down at least one plate of red meat each week because it"s also high in saturated fat that can lead to serious health problems.


One way to protect your body from free radical damage is by loading up on antioxidants. Free radical damage increases inflammation and stress hormones, which negatively affects all of the cells inside your body, including that of the hair and nails. The fruit with the highest number of antioxidants is the blueberry, and it"s very effective in boosting your immune system, repairing your cells and protecting it.

Brazil Nuts

Eating six to eight Brazil nuts will help you meet approximately 800% of the recommended daily value for selenium. These nutes will be beneficial to those who are suffering from hair loss.

Whey Protein

Both hair and nails need an ample amount of protein so it can produce keratin – the very ingredient that makes it strong. Hair loss is one indication that a person is in dire need of protein. You can solve this problem by adding one scoop of whey protein in your morning fruit shake. An added benefit of why protein is it lessens your cravings thus controlling your appetite.


Vitamin D, protein, and biotin are just some of the nutrients that you can get from eggs. These nutrients, biotin in particular, help strengthen your nails and hair.


Say what? Beer? Yes, it sounds crazy but beer is actually the richest source of silicon and it can address issues of hair growth. Research shows that a daily dose of 10 milligrams of silicon can lessen nail and hair brittleness within just twenty weeks. Does this mean you can drink all the beer that you want? No. A single serving of beer already contains over 10 milligrams of silicon. If you"re a woman, you"re entitled to one glass of beer per day. If you"re a man, you"re entitled to two glasses.


According to studies, vitamin D helps prevent hair loss. Calcium is also an important mineral in strengthening your nails and hair, which can only be absorbed by the body with the help of vitamin D.


Aside from being an excellent source of protein, almonds also contain magnesium which boosts the health of yor nails and hair. Magnesium is Mother Nature"s very own anti-stress mineral and it plays a crucial role when it comes to eight loss. One way to find out if a person lacks magnesium is by looking at their nails: if there are vertical ridges, they need to load up on food rich in magnesium at the soonest possible time.


Salmon is an excellent source of omega-3 fatty acids, protein and biotin which moisturize the skin, reduce inflammation, and promote overall health. These nutrients work together to keep your hair and nails healthy and strong. The inflammation-reducing effects of the omega-3 fatty acids also help with the development of healthy nail plates.


Do you want long, luscious, and strong hair strands? Then it"s time that you much on walnuts. Yes, the taste of these nuts needs some getting used to, bu these are actually packed with omega-3 and vitamin E. Omega-3 fatty acids will keep your hair and nails hydrated while vitamin E will work on repairing all those damaged hair follicles. These nuts are also a good source of copper, which helps maintain your hair color and keep premature grayness at bay.

Simply stick to this healhty diet and you"ll find that you no longer need to visit that Jacksonville nail salon for treatments.

Diet Plan for those Who Want Strong Nails and Healthy Hair
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