Having shiny hair and strong nails not only depends on beauty products. Food plays an essential role in this process. This vitamin is a fundamental nutrient to strengthen these structures and prevent fragility. Find out the foods you should include in your diet to maintain hair and nail health up to date.
The importance of vitamin B7
Biotin is a B -complex vitamin that helps in the synthesis of keratin, an essential protein for hair and nail health. Its need can lead to brittle hair and weak nails. Fortunately, it is possible to obtain this vitamin through a balanced diet.
Fat fish: a powerful ally
Salmon is one of the most beneficial fish for general health. In addition to being rich in omega-3, an essential fatty acid that promotes hair hydration and shine, also provides significant amounts of biotin. Other options include sardines and mackerel, which also contain this essential nutrient.
Eggs: a superfood for your hair and nails
Eggs are an excellent source of protein and biotin. To get all the benefits, the ideal is to consume them integers, as the gem concentrates most nutrients.
In addition, this food is rich in vitamin D, another essential component for the health of bones, hair and nails.
Seeds and Dry Fruits: Small but powerful
Sunflower seeds are one of the richest foods in biotin and easy to integrate into daily food. You can add them to salads, yogurts or consume them as a snack.
In addition, there are dry fruits with almonds and nuts, which are also important sources of this vitamin and contribute to healthier skin.
Legumes: Healthy and Nutritional Option
Soy is one of the best foods to strengthen hair and nails. Rich in vegetable protein and biotin, it is an excellent alternative for those who prefer to reduce meat consumption. Beans, chickpeas and lentils are other equally beneficial options.
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Biotin -rich fruits and vegetables
Avocado is a highly nutritious fruit that provides healthy fats and a good dose of biotin. Also spinach and broccoli should be part of their regular diet as they contain this essential nutrient for hair health.
Dairy and derivatives
Cheese, yogurt and milk are biotin sources and other essential nutrients for strong nails and shiny hair. Opting for natural and sugar -free versions is always the best choice to get all nutritional benefits.
The importance of a varied diet
To ensure that you get the required amount of biotin, it is essential to bet on a diverse diet. The combination of different foods allows not only to strengthen hair and nails, but also improve overall health.
Should it consider supplementation?
In some cases, it may be necessary to resort to biotin supplements, especially if there is disability diagnosed.
However, as it says, before starting any supplementation, it is recommended to consult a healthcare professional.
Keeping healthy nails and hair is not only a matter of aesthetics, but also of health. The inclusion of biotin -rich foods in daily feed can make a significant difference. Bet on a balanced and varied diet and see the results reflected in your appearance and well-being.
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