8 essential foods for healthy skin, hair and nails

Recent health reports have shown that skin, hair and nail care begins not only with cosmetics, but also with the daily diet, in light of scientific confirmation that these three elements are based on a common protein structure, most notably keratin and collagen.

Nutrition experts explained that including foods rich in essential elements contributes to supporting skin health, promoting hair growth, and strengthening nails at the same time, pointing to eight foods that were described as “golden” because of the concentrated nutrients they contain.

Fatty fish are in the lead

Fatty fish, such as salmon, mackerel, and sardines, are at the top of the list, as they contain omega-3 fatty acids that reduce inflammation, provide the skin with internal hydration, and support hair shine, in addition to being rich in antioxidant vitamin E.

Avocado to boost collagen

Avocado is also a rich source of vitamins C and E, which work together to stimulate collagen production, in addition to containing healthy fats that enhance skin freshness and elasticity.

Eggs to support keratin

Specialists confirm that eggs provide a high dose of protein and biotin (vitamin B7), which is an essential element for the production of keratin, which is responsible for the strength of hair and nails, while its deficiency leads to their fragility.

Sweet potatoes to protect cells

Sweet potatoes contain beta-carotene, which is converted in the body into vitamin A, which is necessary for cell growth and preventing dry skin.

Nuts and seeds for antioxidants

Nuts, especially almonds and sunflower seeds, provide important minerals such as zinc and magnesium, which support the hair growth cycle and nail health, in addition to vitamin E, which protects cells from oxidative stress.

Colored pepper to enhance flexibility

Red and yellow peppers are rich in vitamin C, which binds collagen fibers together, maintaining skin elasticity and reducing nail breakage.

Legumes to combat defoliation

Beans and lentils are excellent plant sources of iron, zinc and biotin, as iron ensures that oxygen reaches the hair follicles, which reduces hair loss associated with anemia.

Citrus and berries to fight aging

The list concludes with citrus fruits and berries, which are rich in antioxidants that fight free radicals resulting from exposure to the sun and pollution, which reduces premature aging and dullness of hair.

Experts emphasized that the results of healthy nutrition do not appear immediately, but rather require regularity and continuity, as hair and nails grow at a slow pace that is directly affected by the quality of food. Specialists conclude that adopting a balanced diet forms the basis of what can be called “sustainable beauty,” based on cell health before any external cosmetic intervention.