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Foods For Healthy Hair, Skin, and Nails

5 Foods For Skin, Nail, and Hair Health

Skin, nails, and hair can be outward signals of your overall health and can indicate where you may be lacking in the nutrition department. Having a whole, well-balanced diet contributes to shiny, silky hair with minimal breakage and split ends. In addition, eating lots of antioxidant rich fruits and healthy fats can help clear skin and protect you from skin cancer. Lastly, loading up on nutrient-rich foods enables your body to grow strong, healthy nails without the dints, white spots, or hang nails. Here are the five foods you should eat regularly to start radiating health and natural beauty.

  1. Salmon: Omega-3s contributes to a healthy scalp and keeps the skin lubricated. The protein helps fight against a protein deficiency, which can change your hair color, make your nails brittle, and your skin dull. Whip up some poached salmon with curried yogurt sauce to get your fix.
  2. Cashews: High in zinc, eating cashews in trail mix or as a quick snack will keep your hair shiny, prevent white spots in your nails, and aid in healing acne or scabs on your skin. You could also opt to sprinkle them on top of your favorite veggie dish like this Indian spiced chard recipe.
  3. Beans: Legumes and lentils have lots of biotin, a fatty acid complex that strengthens nails and hair.
  4. Dark leafy greens: Kale, collard greens, and chard are just a few sources high in vitamin A and C, which your body needs in order to produce sebum, the oil that's secreted in your hair follicles. In addition, eating greens at every meal helps your body store more iron, which is essential for healthy hair and giving your skin a healthy glow. Here are seven ways to prepare kale — our fave green of the season.
  5. Whole wheat: Start eating sprouted grain bread, buckwheat, and other variants of the West's favorite grain, because it contains selenium, a key mineral needed for healthy, cancer-free skin. Plus, studies have also shown eating whole wheat leads to clearer skin.
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