Hey there, beauties!
Today, let’s mention one of the most crucial aspects of our bodies—nails and skin.
All of us enjoy getting a manicure and attaining a radiant complexion, but many people do not know that the right diet is important to healthy nails and glowing skin.
Yep, it’s true!
A balanced diet is not only going to help you squeeze into your favorite pair of trousers but also gives your body the nutrients it needs.
Ok, so it’s time to find out how it’s to eat our way to better nails and glowing skin!
Understanding the Basics of Skin and Nail Health
So, before you slip into the yummies of the world, let’s first educate ourselves on what our skin and nails would require to be on the top of their health.
Our skin is the largest organ of our body and one of the most vulnerable since it is constantly exposed to the physical environment – sun, pollution, wind and whatever else there is.
It is a protective coating that requires a lot of care and attention to be paid to it at all times.
Our nails are formed from a protein known as keratin and have to be given the right foods so as to grow healthy and be free from brittleness.
Why Diet Matters
Some of you may be asking, ‘‘Why can’t I just apply some lotion or nail strengthener on my nails and be done with it?’’
Although those can be used, they do not go that deep into your skin. It is the internal process which forms the basis of the miracles.
Much like a tree can’t grow strong without water for its roots, our skin and nails need the right nutrients from our food to look their best.
What we eat shows up on our body—you can see it with your own eyes!
The Power of Protein
Why Protein Matters for Nails and Skin
Let’s start with the basics: Protein.
When it comes to nails and skin they are mostly composed of a protein known as keratin.
This simply implies that if you wish to have stronger nails and healthier skin and hair then it is essential that you are having an adequate amount of protein in your diet.
You should regard protein as something that assists in maintaining both your nails’ strength and skin’s elasticity.
Best Sources of Protein
So where can we find this magic nutrient?
Chicken, turkey, fish, eggs and any other food that is low in fat but rich in protein.
To all vegetarians and vegans out there, don’t fret, I have also included recipes for these diets. It isn’t just a steak and potatoes type of diet – you can still have your beans, lentils, chickpeas, quinoa, tofu and much more.
Thus, adding some of these protein-containing foods into the various meals makes sure that the body is being supplied with all that is required for growth of healthy nails and glowing skin.
The Role of Healthy Fats
Fats Aren’t the Enemy!
Oh, fats, I hear you—so called healthy fats have taken a lot of beating over the years.
However, this is not so when it comes to your skin and your nails because not all fats are bad for you.
Contrary to what one may think, eating foods high in ‘fat’ such as avocados, nuts, seeds and oily fish such as salmon are actually good for the skin as they contain healthy fats that help skin to remain elastic and moist.
I assure you, the key to that radiant complexion is well moisturized skin!
Omega-3 Fatty Acids for the Win
There is a type of fats that must be commended and that is Omega-3 fatty acids.
These are great for eliminating inflammation and also for keeping your skin smooth and well moisturized.
They also assist in the general hygiene of your nail beds and are useful in avoiding brittleness of nails.
If you are not a lover of fish you can also get your Omega-3s through chia seeds, flax seeds, and walnuts.
Having a few nuts or a tablespoon of chia seeds in a sip of a morning shake adds these healthy fats in your diet plan.
The Importance of Vitamins and Minerals
Vitamin A, C, and E: The Skin-Saving Trio
Now, let’s talk vitamins. Vitamin A, C, and E can be said to be the triumvirate in it as far as skin health is concerned.
Vitamin A assists with cell build up and is responsible for the regeneration of cells, subsequently making your skin glowing and healthy.
These are carrots, sweet potatoes, and spinach and they are all rich in Vitamin A. Vitamin C is necessary for the synthesis of collagen.
A protein that keeps your skin tight and full of vitality. Vitamin C is contained in oranges, grapes, kiwi, melons, strawberries, green and red bell peppers, broccoli, cauliflowers and spinach.
However, Vitamin E gets into the skin to work as an antioxidant thus helps to prevent the skin from damage by free radicals.
Some of the foods that are rich in Vitamin E are nuts and seeds as well as green leafy vegetables.
The Nail Strengtheners: B Vitamins, Zinc, and Iron
For a nail to be strong, you need to take foods that contain vitamin B which comprises Biotin.
It was established that Biotin helped in the development of nails to become stronger and therefore not as easily brittle as it used to be.
The best sources where you can get Biotin are eggs, nuts, seeds, and whole grains foods.
The next superstar for nails is zinc that helps in the production and repair of new cells.
This is food to think of when trying to get your zinc: oysters, red meat, poultry, beans, nuts, whole grain. Iron is also important in relation to nails as it is significant for proper nails’ health.
If you happen to find your nails developing some form of ridges or have become more thin than usual then it could well mean that your body lacks iron.
Iron-contain foods include red meat, poultry, fish, beans and spinach.
Hydration: The Unsung Hero of Beauty
Why Drinking Water is Essential
We most certainly cannot discuss diet and beauty and not mention water. It is important to drink a lot of water because it supports skin and nails health.
This is how you keep your skin hydrated from the inside as water helps to wash out those toxins out of your body.
If you are not getting enough water in your body then your skin becomes dry and your nails also become brittle.
Try to drink as much as eight glasses a day and you will see how your face gets a well-hydrated glow, and your nails – they become more resistant.
Infuse Your Water for Extra Benefits
If you do not like taking plain water then you can add fruits such as lemons, cucumber or berries to it.
Not only does this improve the taste of the drinking water but you are also a beneficiary of the vitamin and antioxidant compounds found in fruits.
Foods to Avoid for Healthier Skin and Nails
The Usual Suspects: Sugar and Processed Foods
I know people do not like to talk about it, cuz it is not very exciting, but well, it is necessary.
Sugary foods and processed foods will mess up your skin and nails.
There are several food items which can lead to inflammation and thus breakouts like sugar because it raises the insulin level.
It also impacts your skin elasticity, collagen and elastin fibers that help to give your skin a youthful appearance.
It is also important to avoid processed foods because most of them contain unhealthy fats, sugar and salt which cause poor skin health, and brittle nails.
Most of them do not have any nutritional benefits and may even rob the body of vital nutrients.
You should try to avoid these types of food as much as possible.
Caffeine and Alcohol: Proceed with Caution
Caffeine and alcohol are also known to cause dehydrated skin, and weak nails.
That is because both are diuretics, and this means that they make your body expel water.
If you are into coffee, do not forget the coffee has caffeine and you should, therefore, drink enough water.
And of course, regarding alcohol, it’s wise to say – everything in moderation.
Most of the beverages contain sugars, so, choose ones with less sugar and always drink water in between.
Putting It All Together
Building a Balanced Diet for Beauty
Well, what does eating the right foods, an Ideal diet intake for strong nails and shiny skin entail?
However, it is all about adding in more of the whole foods containing proteins, healthy fats, vitamins and minerals.
Imagine bright dishes full of different vegetables, lean meats, whole grain products, and little amounts of fat.
Not forgetting the fact that water is your ally!
Making Small Changes for Big Results
It doesn’t need to be complicated to an extent that it becomes unfeasible to implement or become a burden.
To begin with, do not rush, just gradually introduce minor improvements in the diet – replace sweets or chips with fruits or nuts, include salad in your everyday meals, possibly, add a new type of a vegetable to your meals.
We can agree that over time due to such small alterations, an individual can transform not only outside but inside as well.
Final Thoughts
At the end of the day, what we put into our bodies has a direct impact on our outward appearance.
So, if you are planning to lay your hands on a product that would give you stronger nails and healthier skin ,look no further than a balanced diet.
What you eat, the hydration level, and how you take your food plays an essential role in how you look and hence you need to change the way you approach your meals.
Of course, don’t forget that beauty is not an outside thing and with a proper diet, you will start to shine from inside.
