Supplements for nourished hair and strong nails

The health and aesthetic appearance of our skin, hair and nails are closely linked to the health of several key structural proteins, namely collagen, keratin and elastin. It is absolutely essential to take measures to keep these proteins in optimal condition.

• Keratin is a key structural protein in hair, nails and the outer layer of the skin.
• Collagen fibers are the main source of skin strength.
• Elastin fibers give the skin elasticity and resistance.

Internal factors such as the biological aging process are at issue, as well as external factors such as ultraviolet radiation from sunlight disrupting the structure and function of these proteins.

Aging causes changes in the structural foundations of skin, hair and nail tissue. This leads to aesthetic changes such as wrinkled, dry skin, thinning, graying of hair and dull, brittle nails.

What foods help support healthy hair, skin and nails?

• Eggs: Scrambled, hard-boiled or fried eggs are undoubtedly a superfood when it comes to nail, hair and skin health. In addition to being a source of high-quality complete protein, they also provide biotin (also known as vitamin B7 or coenzyme R).
• Pumpkin Seeds: For biotin-rich plant foods, try pumpkin seeds. Biotin is often marketed for hair health because of its role in the production of keratin, a protein in hair. Additionally, biotin can help keep your nails strong.
• Salmon: Fatty fish such as salmon are a good source of high-quality protein and essential omega-3 fats. While omega-3 fats are mostly touted for their benefits for brain and heart health, these essential fats may also play a role in skin health.
• Tuna: Another fatty fish to include in your 2x weekly seafood rotation is tuna. Tuna is a good source of vitamin B12 (cobalamin), an essential nutrient for hair growth.
• Walnuts: Looking for a plant-based way to get omega-3s? Walnuts are a good choice. While all nuts are a source of beneficial fats, walnuts are unique in that they are one of the only ones that provide essential omega-3 fats.
• Berries: Small but mighty berries like strawberries, raspberries and blueberries are antioxidants. Antioxidants help protect the skin from free radicals caused by UV rays and pollution.
• Pomegranate: Like berries, pomegranates are full of antioxidants that fight free radicals.
• Peppers: Peppers contain more vitamin C per weight than an orange. Vitamin C is a powerful antioxidant that protects the skin from free radicals and plays a vital role in the production of collagen, one of the main structural proteins in the skin.
• Tomatoes: Tomatoes get their red color from a carotenoid antioxidant called lycopene, which research shows may help protect the skin from free radicals from UV rays.
• Sweet potatoes: Sweet potatoes are also rich in carotenoid antioxidants, especially beta-carotene.
• Avocado: This nutrient-dense fruit provides a healthy dose of healthy fats and is an excellent source of vitamin E, a powerful antioxidant that protects the skin, including the scalp, from potential oxidative stress that can affect scalp health.
• Olive Oil: Olive oil is another source of healthy fats as well as vitamin E, a fat-soluble vitamin and powerful antioxidant.
• Bone Broth: Bone broth is made by boiling animal bones such as chicken, beef and fish in water over time. The result is a delicious, nutrient-dense broth rich in the skin-loving compound hyaluronic acid.
• Green leafy vegetables: Green leafy vegetables are among the most nutrient-dense foods, meaning they contain high levels of vitamins and minerals relative to their calories. They also contain a compound called methylsulfonylmethane, which some research suggests may inhibit the signs of skin aging.
• Whole Grains: Whole grains such as oats, quinoa and brown rice contain B vitamins essential for maintaining healthy skin, including biotin, which is important for healthy nails.