Diet for hair, skin and nails
Dear Donovan,
I have poor nails, brittle hair and often get acne. I was told by a doctor that it could be as a result of my diet. I eat a lot of meat and I drink sweet beverages, with very little water or vegetables. How much does diet really play in having healthy hair, clear skin and strong nails?The old adage “You are what you eat” does apply to your hair, skin and nails. Hence your doctor was right. Your poor nails, hair and skin tone are very likely due to what you are eating. I personally believe that most of our health issues are due to what we put into our mouths and our minds.Therefore, I would suggest that you make some changes to your diet in short order. The state of your nails, hair and skin is a general indication of your health. Our nails protect our fingers. They are hard and tough and protect the more sensitive bed of the nails.It is therefore important that the nails get enough nutrients to perform their functions. There are several ways that the nails can show underlying health conditions. For example, nails that break easily could be a sign of calcium deficiency, and white spots on the nails could indicate poor diet. It should be noted that the visible part of the nails is in fact dead.Therefore, what we are treating with our diet is that part of the nail that is below the surface. Adding good quality protein to the diet is essential to build calcium and encourage healthy growth of the nails.While protein is important for healthy nails, eating excess protein can cause this protein to be converted into fat and stored, or can put extra pressure on the liver for excretion. Healthy protein includes lean meat, seafood, legumes, low-fat dairy products, etc.Zinc is also important for healthy nails. Smoking can deplete zinc in the body. Experts generally agree that a healthy diet can improve the healthy look and feel of your hair. The idea of healthy hair is that it must be growing nicely, not easily broken, and connected to a healthy scalp.It should be noted that hair is mainly protein. Therefore, hair needs good quality protein in order to grow properly. In general, your hair, nails and skin would benefit greatly from protein, essential fats, iron, whole grains, nuts, coloured and green vegetables, and Vitamin C.Essential fats are very important in the diet. If you have itchy scalp and skin, this could mean that there is not enough Omega 3 and 6 in your diet. If there is not enough iron in the diet, the skin may become itchy, nails can become brittle, and the hair can break easily.Iron can be supplied by meat and legumes. Whole grains are also very important for healthy nails, skin and hair. Whole grains contain essential fats, B vitamins, vitamin E and potent antioxidants. The B vitamins are extremely good for the skin.In addition, nuts, fruits, coloured and green vegetables are extremely good for the hair, skin and nails. Excessive alcohol intake, stress and a sedentary lifestyle can contribute to poor intake of protein and other nutrients.Always ensure that the body is properly hydrated in order to promote hair, nail and skin health. Coconut water is very good to keep the body hydrated, but you should also drink several glasses of plain water.In your case, your diet definitely needs to be changed. Try to incorporate more fruits, vegetables, legumes, low-fat animal protein and whole grains into your diet. This will help immensely. Good luck!
We will answer your weight-related questions
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. Call him at 876-286-1363. E-mail questions to clarkep@jamaicaobserver.com.
