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Weaker hair and nails tend to break. It is a reaction to the lack of certain nutrients in the daily diet. What to eat to strengthen hair and nails? Check what vitamins and minerals you need to take care of in order to enjoy strong, he althy hair and nails.

Nailsandhairneedsdietrich in protein, minerals and vitamins , especially A, E and group B. Even their small deficiencies - which often occur, for example, during weight loss or long-term stress - in the first place harmhair and nails . Then you need to take special care of your diet. It should be based on raw and short-cooked (crispy) vegetables and fruit. You have to eat dairy products, meat or eggs every day, and sea fish 2-3 times a week. Grain products are also very important (2-3 slices of wholemeal and wholemeal bread, 2-3 tablespoons of brown rice).

Diet for hair and nails step one - remove toxins

You need to exclude highly processed foods (chips, fast food, sweets), fried foods and smoked products from the daily menu, because they contain toxins that damage the structure of hair and nails, It is also worth limiting strong coffee and tea - they "devour" vitamins that are essential for the absorption of minerals. It is helpful to drink 1.5-2 liters of water a day.

Minerals and vitamins necessary for he althy hair and nails

Hair and nails love minerals;zinc, copperandsiliconare especially important. Therefore, eat nuts, almonds (a handful a day), pumpkin seeds or sunflower seeds every day. They contain zinc (involved in the production of protein, ensuring the proper growth of nails and hair) and copper (participates in the formation of melanin - the natural dye of hair). Eat radishes, kohlrabi and celery often. They have a lot of silicon, which reduces nail brittleness and prevents hair loss.

Enjoy salads and salads made of red, orange, yellow and green vegetables. Tomatoes, broccoli, lettuce, carrots, chives, dill, and parsley are the richest sources ofbeta-carotene , which is converted into vitamin A in the body.accelerates the renewal cycle of hair cells, supporting their growth. Vitamin A also increases the production of the main building blocks of hair and nails -keratin- and protects them against the damaging effects of toxins in the air, e.g. from cigarette smoke.

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Author: Time S.A

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Find out moreImportant

Some products contain a lot of ingredients valuable for beauty. Each meal should contain at least two of these products: lean meat (beef, veal, poultry), fish, eggs, oatmeal, bran, whole wheat bread, brown rice, thick groats, pumpkin seeds, sunflower seeds, linseed, lettuce , radish, kohlrabi, broccoli, parsley, fruit (strawberries, citrus, apples).

Dairy and meat - a solid building block for hair and nails

Your menu must include dairy products, lean meat and cold cuts, poultry and eggs. It is the richest source of wholesomeprotein . Without it, the body cannot build new hair to replace hair loss. Animal protein contains all the essential amino acids; including exogenous ones, i.e. those that the body cannot produce or store, so they must be supplied every day. Two amino acids are of key importance: methionine andcysteine ​​ . Both are part of keratin - the protein that builds hair and nail plates. Methionine and cysteine ​​enable the formation of the so-called "disulfide bonds" linking adjacent keratin molecules, which ensures a he althy hair structure. Sulfur amino acids also accelerate hair growth, prevent hair loss, reduce brittleness and splitting, and protect against early graying.

Note!Amino acids necessary for hair and nailscan also be found in bran and wheat germ, oatmeal, sunflower seeds, linseed and soybeans.

Cereals and pods against seborrhea

Hair likes whole grain cereal products, i.e. in an almost unprocessed form (they contain the entire germ with all its beneficial ingredients). So eat whole wheat bread, thick groats and wholemeal pastas. Remember aboutlegumes(soybeans, beans, lentils, chickpeas). They contain B vitamins, which includereduce greasy hair. Particularly important isvitamin B5(pantothenic acid), which is responsible for the proper hydration of hair and nails. The properties of vitamins from this group are also used in the treatment of seborrhea and inflammation of the scalp.

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Good fats for voluminous hair

Add 1-2 tablespoons of rapeseed oil or olive oil a day to salads and salads. Reach for sea fish 2-3 times a week. They contain unsaturated fatty acids, which include prevent hair loss and moisturize them from the inside, giving them shine and bounce.

Oil and oils also contain a lot of vitamin E. It is a powerful antioxidant that fights free radicals, and protects against damage small blood vessels that supply tissues with the nutrients they need.

This will be useful to you

Sample daily menu in a diet to strengthen hair and nails


- a glass of fruit smoothie with 1/2 cup of berries (can be fresh or frozen) with 1/2 cup of plain yogurt, a tablespoon of flaxseed and a tablespoon of wheat germ;

- a slice of whole grain bread thinly spread with margarine;

- cranberry tea.


- 2 rice cakes;

- salad with celery;

- forest fruit tea.


- 250 ml of vegetable soup in vegetable stock with 2 potatoes;

- 2 oven-baked skewers with vegetables (100g chicken breast, onion, pepper and sour apple);

- 3 tablespoons of brown rice;

- a glass of white cabbage salad with carrots, onions and 2 tablespoons of parsley, topped with 2 tablespoons of rapeseed oil;

- a glass of tomato juice.


- 2 envelopes with ham and avocado;

- a slice of whole grain bread thinly spread with margarine;

- fruit tea.


- 2 tomatoes stuffed with tuna;

- chamomile tea.

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