Healthy Diet for Beautiful Hair, Skin, and Nails – What to Eat to Look Radiant?

Damaged hair, brittle nails, and dull, tired skin are common problems for many women. Cosmetics can help on the surface, but true restoration starts from within – with proper nutrition. Below, you will find a list of the most important nutrients that support the health of your hair, skin, and nails, as well as specific foods that provide them in appropriate amounts.

1. Biotin (Vitamin B7) – Strengthens Hair and Nails

Biotin helps in the production of keratin, the main building block 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 meet 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 Regeneration

Supports 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

Essential for collagen production, which makes skin more elastic and strengthens 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.

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 – Protection Against Free Radicals

Protects skin cells from damage.

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 Growth

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 Role of Sleep in Hair, Skin, and Nail Regeneration

Sleep is a key element of body renewal. During sleep, the body produces growth hormone and melatonin, which influence the regeneration of the skin, hair, and nails.

Ideal sleep duration: 7-9 hours per night.

Effects of sleep deprivation:

1. Accelerated skin aging
2. Increased tendency for brittle hair and nails
3. Increased cortisol production, leading to hair loss

A healthy diet rich in vitamins, minerals, and omega-3 fatty acids is the foundation of 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!