We never stop trying to fight off our skin’s worst enemies. When we’ve finally gotten rid of acne, acne and wrinkles show up. And this is all happening while we’re trying to get as much SPF and Vitamin D soaking up in our skin. In reality, skin care is a little but more complex than what most skin care advertisements portray it.
But even if we have the best topical skin care products available to us, nourishing our skin from the inside out might be the best way to combat problematic skin – and our hair and nails.
The truth is what you drink and eat has an effect on our skin, hair, and nails, and overall, it is a well balanced diet that will give you less dermatologic issues. There are different types of food to help your skin soft and well-hydrated and there also foods that are great in protecting the skin cells from damage. But what about our hair and nails? Are there specific food that help maintain healthy hair and nails?
Well, our hair and nails are both made up of a protein called keratin. Keratin is affected by the quality of the food we eat and other factors such as smoking which reduces circulation in the body.
There are less reserach studies done to confirm the impact of different foods on the health our of hair and nails, than studies done to document effects of a diet to healthy skin. But today we have for you some known foods to avoid if you’re worried about thinning hair and brittle nails.
1. Fish with high mercury content
Too much fish can make hair and nails brittle. Some fish have high mercury content and that can lead to hair loss. If you eat sushi for four or five times a week, than you are probably a candidate for hair loss. True mercury poisoning is rare but watch out for fish like swordfish, some types of tuna, and mackerel which are known to have high levels of mercury. According to the FDA, canned light tuna, shrimp, and salmon have low levels of mercury.
2. Too much sweets
Sugar is bad for the skin and the hair and nails. When your sugar levels spike after eating sweets, the body releases insulin responsible for regulating blood sugar. At the same time, it also releases androgen that is a male hormone that can cause hair follicles to shrink for both men and women.
3. High-glycemic foods
Starchy white breads, cakes, and pastas trigger hair and nail problems because these foods that can be quickly broken down into sugar. Again, the more sugar you consume, the more androgen you release, and that is the hormone that thins out hair follicles. Research studies conducted found that consuming low-glycemic foods reduce the risk of hair and nail problems.
4. Excessive intake of Vitamin A
A typical multivitamin tablet will not give you excessive amounts of Vitamin A but if taken as a supplement on its own, hair loss might become a side effect.
5. Lack of protein intake
To put it simply, hair and nails are made up of protein so having a lack of protein in the diet will definitely affect their health. People with severe eating disorders or extensive diet limitations usually experience brittle nails and hair. Vegetarians should also still include protein in their diet because it can come from sources that are not meat such as lentils, beans, tofu, spinach, and many more.
6. Lack of iron and zinc
Have you experienced white flecks in your nails? Contrary to popular myths that these are calcium deposits, these may actually be a sign of zinc deficiency. Zinc and iron are naturally both found together in red meats and some types of seafood, and both are crucial to keratin production. Skipping on foods rich in zinc and iron may cause hair and nail problems. For vegetarians, zinc and iron can be obtained through some types of beans.
What you drink and eat has a great influence on your physical appearance. Eat right, look great!
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