Healthy diet for hair, skin, nails
Dear Donovan,
How much does my diet really affect my hair, skin and nails? Are there specific foods I should be eating to ensure clear skin and strong hair and nails?
What you eat can be reflected in the health of your hair, skin and nails. A healthy diet can help your hair look shiny and prevent it from breaking. On the other hand, a poor diet might cause the hair to look dull and cause breakage. A diet rich in Omega 3 fatty acids can play a key role in hair health. Some foods rich in Omega 3 include fatty fish, for example, tuna and mackerel, in addition to flaxseed, walnuts and almonds. In addition, Vitamin B6, B12 and folic acid are also important for the good health of your hair. Vitamin B6 is found in foods such as bananas, Irish potatoes and sweet potatoes. Good sources of Vitamin B12 can be found in fish and dairy products.
Folic acid is also very important for healthy hair. Good sources of folic acid include fruits, vegetables and whole grains. In addition, protein is also crucial for keeping the hair healthy. Fish and soya products are good sources of healthy proteins. Also important for hair are trace elements like iron, magnesium, zinc and biotin.
The skin is the largest organ of the body. Its health is affected by both internal and external factors. The food we consume — from wrinkle-fighting antioxidants in fruits and vegetables to healthy fats in fish and avocados — can positively affect the health of the skin. There are also some foods which affect the skin in a negative way. Simple carbohydrates in refined sugars found in cakes, cookies, ice cream and soft drinks can cause the insulin levels in the body to spike. This can lead to inflammation, which can cause a break down in collagen and elastin. These are the fibres that give the skin its elasticity and strength. In addition, in some cases sugar also attaches itself to protein in the body, causing saggy skin and breakouts.
Eating foods containing zinc, for example, avocados and cashew nuts, can help to reduce inflammation. In addition, fatty proteins, for example, cheese and pizza, can result in dull, puffy skin. Also, caffeine can increase the production of stress hormones called cortisol which can lead to increased breakouts. Drinking decaffeinated coffee and tea can definitely help.
In addition, salty foods can cause the skin to retain water, which makes the skin puffy and bloated.
Drinking green juice, eating fruits and vegetables and reducing fried sweet and oily foods in the diet can help the skin tone. Maintaining a clear bowel is also important in maintaining healthy skin.
Your nails can tell a lot about your health. Having healthy nails usually means that the entire body is healthy. Consuming healthy proteins will provide calcium to create healthy nails. It should, however, be noted that some practices such as smoking and drinking can deplete calcium in the body, which can lead to poor nails. Eating avocados and almonds will definitely help. In addition, keeping the body hydrated is also important for good nails.
Are you struggling to lose weight or just need some advice on living a healthier life? Tell us about your health issues and we’ll have nutritionist and wellness coach Donovan Grant answer them for you. Grant has over 12 years’ experience in the fitness industry and is the owner of DG’s Nutrition and Wellness Centre, 39 Lady Musgrave Road, Kingston 5. E-mail clarkep@jamaicaobserver.com.
