Food and beautiful hairs and nails

External beauty can be acquired by not just applying the right products to your face, what also matters is the food intake. Just like every other part of our body, hair and nails are at their strongest and healthiest when a balanced diet is consumed a healthy diet that contains an adequate amount of protein and plenty of vitamins and minerals.

The most important factor is to eat plenty of protein-rich foods, such as lean meat, chicken, eggs, fish, low-fat dairy products, pulses, nuts, seeds and soya. Diets deficient in protein can result in fine hair that is prone to breaking or split ends, and nails that are brittle and vulnerable. Poor dietary intakes of iron can also have a major impact on nails, causing them to become brittle, spoon-shaped (curved in the middle), and pale rather than pink in color.


As there is very little overlying tissue, the small blood vessels under the nail are more obvious than else¬where in the body. As a result, iron in the red blood cells shows up as a pink tinge - or pale, if iron intake is poor. Also, a loss of hair or thinning hair is one of the main symptoms of anemia, a condition that results from lack of iron. One of the best sources of iron is red meat, fish, bread, green leafy vegetables, peas, lentils, beans, dried fruit, and eggs.

Vitamin C helps the body to absorb iron from plant foods, so foods such as citrus fruits and juices, berries. Green leafy vegetables, kiwi fruit, tomatoes and pep¬pers should be consumed. It's a common misconcep¬tion that white spots on nails are caused by a calcium deficiency. More often than not, they're caused by damage to the nail itself and will grow out, but a poor intake of zinc may be the cause. This immune-boosting mineral - found in meat, poultry, seafood, cheese, nuts and seeds - is essential for healthy nails and hair, and its absence can be linked to dry and brittle hair, loss and even dandruff. Prevent dry hair and cuticles, drink eight glasses of water a day and eat juicy fruit and vegetables - many contain at least 90 per cent water. so one can maintain fluid and vitamin levels at the same time