Healthy Eating for Beautiful Hair, Skin, and Nails – Which Foods to Choose to Look Amazing?

1. Biotin (Vitamin B7) - fortifies hair and nails

Biotin aids the production of keratin, the main constituent 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 fulfil 100% of the daily requirement?

1. 2 boiled eggs (50 µg)
2. 100 g walnuts (19 µg)
3. 1 large sweet potato (8 µg)
4. 100 g avocado (4.2 µg)
5. 100 g broccoli (1.5 µg)
6. 1 cup of milk (0.3 µg)

2. Vitamin A – Skin Renewal

Promotes sebum production, which moisturizes the skin and hair.

Sources: carrots, sweet potatoes, kale, liver, red bell pepper, spinach, pumpkin, mango, melon, apricots, butter, yellow cheese, tomatoes, peaches, arugula, parsley, red cabbage, plums, milk, salmon.

Daily requirement: 700 µg (RAE) for women.

How to meet 100% of the daily requirement?

1. 
   
2. 1 medium carrot (835 µg)
3. 100 g beef liver (6000 µg)
4. 1 cup kale (885 µg)
5. 1 cup pumpkin (400 µg)
6. 100 g mango (54 µg)
7. 100 g melon (169 µg)

3. Vitamin C – Collagen and Skin Protection

Indispensable for collagen production, which renders the skin more elastic and fortifies hair.

Sources: citrus fruits, strawberries, kiwi, bell peppers, parsley, blackcurrants, Brussels sprouts, broccoli, guava, pineapple, papaya, red currants, cauliflower, spinach, raspberries, blackberries, grapefruit, apples, chokeberries.

Actual daily requirement: 75 mg.

How to meet 100% of the daily requirement?

1. 1 medium red bell pepper (152 mg)
2. 2 kiwi (137 mg)
3. 1 cup strawberries (89 mg)
4. 100 g guava (228 mg)
5. 1 cup pineapple (79 mg)
6. 100 g papaya (62 mg)

4. Vitamin E – Safeguarding Against Free Radicals

Safeguarding skin cells from harm.

Sources: nuts, sunflower seeds, olive oil, avocado, spinach, almonds, kale, canola oil, peanut butter, pumpkin, broccoli, bell peppers, apricots, mango, fish, eggs, whole grain bread, sesame seeds, flaxseeds.

Daily requirement: 15 mg.

How to meet 100% of the daily requirement?

1. 30 g almonds (7.3 mg)
2. 1 tbsp sunflower oil (5.6 mg)
3. ½ avocado (2.1 mg)
4. 100 g spinach (2 mg)
5. 100 g broccoli (1.5 mg)
6. 1 tbsp flaxseeds (0.6 mg)

5. Zinc – Hair and Nail Proliferation

Prevents hair loss and brittle nails.

Sources: beef, pumpkin seeds, lentils, chickpeas, oysters, buckwheat, beans, eggs, cashews, almonds, yellow cheese, wheat bran, turkey, pork, oats, peas, tofu, potatoes, onions.

Daily requirement: 8 mg.

How to meet 100% of the daily requirement?

1. 100 g beef (8.5 mg)
2. 30 g pumpkin seeds (6.6 mg)
3. 1 cup cooked lentils (2.5 mg)
4. 1 egg (0.6 mg)
5. 100 g yellow cheese (3 mg)
6. 100 g buckwheat (2.4 mg)

6. The Importance of Sleep in Hair, Skin, and Nail Renewal

Sleep is a crucial factor in the body's renewal process. During sleep, the body produces growth hormones and melatonin, which promote the regeneration of skin, hair, and nails.

Optimal sleep duration: 7-9 hours per night.

Effects of sleep deprivation:

1. Accelerated skin aging
2. Greater susceptibility to brittle hair and nails
3. Increased cortisol production, potentially leading to hair loss

A healthy diet rich in vitamins, minerals, and omega-3 fatty acids forms the foundation for beautiful hair, skin, and nails. It is worth incorporating foods such as eggs, nuts, fish, leafy vegetables, and healthy fats into your diet. Equally important is getting enough sleep, which allows the body to regenerate and maintain a youthful appearance. Remember, beauty starts from within!