Healthy Diet for Beautiful Hair, Skin, and Nails – Which Foods to Choose to Boast Amazing Looks?
Mia Hoffmann
Breaking hair, breaking nails, and tired, dull skin are a common problem that many women deal with. Cosmetics can only provide superficial help, but true renewal starts from within – through proper nutrition. Below, you will find a list of the most important nutrients that help maintain the health of your hair, skin, and nails, as well as specific foods that provide them in adequate amounts.
Biotin (Vitamin B7) - reinforces hair and nails
Biotin assists in the production of keratin, the primary component of hair and nails.
Sources: eggs, almonds, walnuts, liver, salmon, sweet potatoes, carrots, avocado, cashews, milk, cheddar cheese, broccoli, raspberries, bananas, sunflower seeds, soy, apples, spinach, wheat bran, onions, tomatoes.
Daily requirement: 30-100 µg.
How to satisfy 100% of the daily requirement?
- 2 boiled eggs (50 µg)
- 100 g walnuts (19 µg)
- 1 large sweet potato (8 µg)
- 100 g avocado (4.2 µg)
- 100 g broccoli (1.5 µg)
- 1 cup of milk (0.3 µg)
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