To get beautiful hair, glowing skin, and strong nails, we often run towards expensive beauty products. But do you know that a lot of money has to be paid for all this and the chemicals used in the products sometimes have side effects?

Dr. Alain Michon, medical director of the Ottawa Skin Clinic, says that your body and skin reflect what you take in from the inside. It sounds simple, but can a healthy diet improve our hair, skin, and nails? Let us know what research and experts have to say.

Does food affect our hair, skin, and nails?
You might have heard that some foods can keep the heart healthy. But what about hair, skin and nails? Research on this is going on continuously and sometimes the conclusions are different. An analysis of 24 studies conducted in 2020 found that a Mediterranean diet rich in raw vegetables and fresh herbs, as well as a diet rich in protein and soy, may prove helpful in the curative therapy of some types of hair loss. At the same time, a 2019 review found that deficiencies of biotin, vitamins A and C, and zinc can affect hair health.

Skin and nails
A 2022 study suggested that plant-based diets may enhance skin protection and function. On the other hand, a 2020 review on nutrition and skin reported that there is not enough research to conclude whether diet can prevent the signs of aging. Nails are made of keratin and nutrition can affect their health. An older review from 2010 reported that almost any nutritional deficiency, including calcium or iron deficiencies, can affect nail growth.

What to eat for healthy hair, skin, and nails?
1. Fatty Fish
Fatty fish like salmon, tuna, and mackerel are rich in omega-3 fatty acids, which help in making hair thick and shiny. Also, it keeps the skin soft and young.

2. Sweet Potato
Sweet potato rich in Vitamin A is no less than a boon for the skin. It softens the skin, reduces wrinkles, and enhances its glow.

3. Nuts and seeds
Nuts and seeds like almonds, walnuts, chia seeds, and flax seeds are good sources of vitamin E, zinc, and biotin. These make nails strong and prevent hair fall.

4. Avocado
Apart from being delicious, avocado is rich in healthy fats, vitamin E, and antioxidants. It keeps the skin hydrated, reduces inflammation, and brings a glow to it.

5. Eggs
Rich in protein, biotin, and vitamin D, eggs help in strengthening hair and nails. Also, they nourish the skin and make it healthy.

6. Green leafy vegetables
Green leafy vegetables like spinach, fenugreek, and broccoli are rich in vitamins A, C, and K. These make the skin healthy, promote collagen production, and reduce wrinkles.

(PC: Freepik)