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What to Eat for Better Hair, Skin & Nails

These three areas tend to receive a huge amount of focus from concerned women. While we can maybe manage with our nails not being as strong as we’d like, for most of us, wanting our skin and hair to be good is non-negotiable. That’s why we spend a fortune on beauty products, lather on different creams, and do all we can to ensure we look happy and healthy inside and out.

If you’re run down or haven’t been taking appropriate care of yourself, then your hair, skin, and nails are most likely to show signs of it. There is always a fabulous wig or how about some beautiful hair extensions this will solve the problem for the short term. But we are looking at the long-term goal. There are a lot of alternatives you can look into for the opposite sex too like Skin Hair Replacement Systems For Men But today we are going to look at vitamins.

While there will always be benefits to doing your research about shampoos and finding a good skincare regime that works for you, the foods you eat have a huge impact on the appearance of your hair, skin, and nails. If you want to give these areas a boost, then you might find the best results in the kitchen cupboard rather than the bathroom cabinet. If you're someone who is rather particular with the food they consume, a good alternative would be to try taking supplements. But before purchasing any, it's vital you look at the reviews and ingredients for the product to ensure you know what you're taking. Whether you're looking for KeraNew Reviews or for a similar product, you can find a variety of reviews online or by visiting your local health shop for advice.


Biotin -- one of the substances in a group known as the B Vitamin complex - is essential if you’re trying to improve the texture of your hair and encourage growth. You can supplement Biotin, but as with most supplements, it’s generally better to try and obtain it from your diet. Thankfully, there are plenty of delicious foods that also come with a healthy amount of Biotin.

Biotin-Rich Foods To Try:

  • Lentils and pulses
  • Eggs
  • Cauliflower
  • Salmon
  • Bananas


Unless you want to spend a huge amount of your time trying various hair growth methods (which never work), you’re going to need to ensure you’re eating a good amount of protein. There are various calculators online that can calculate the exact amount of protein you should be eating on a daily basis; for most women, it’s between 80g-120g. That number will be higher if you frequently exercise. If you’re not hitting your required number, then your hair is going to suffer -- because, effectively, hair is just one long strand of protein.

Protein-Rich Foods To Try:

  • Meat
  • Green vegetables, especially spinach
  • Almonds
  • Greek yoghurt
  • Cheese

Fatty Acids (Omegas 3 and 6)

Finally, an addition of fatty acids into your diet is crucial if you’re trying to improve your hair strength, skin texture, and nail growth. We’re all pretty familiar with the idea of taking cod liver oil capsules, but the quality of the fatty acids in these supplements can vary wildly. If possible, use a few diet-based foods to get your allowance the natural way.

Fatty Acid-Rich Foods To Try:

  • Eggs (again; eggs are very good for your hair in particular)
  • Flaxseed oil
  • Mackerel
  • Salmon
  • Spinach (another “again” -- best get to eating like Pop Eye if you want great hair, skin, and nails!)
  • Tuna
  • Walnuts

By altering your diet to include more of these beneficial foods, you will see a boost to your hair, skin, and nails that’s just as good -- if not better - than remedies you can find over-the-counter.