8 steps to healthy skin, hair and nails

As dietitian Cindy Williams explains, beauty really does come from the inside...

Glossy hair, strong nails and glowing skin may be signs of a great beauty regime, but the importance of a great diet shouldn't be underestimated.  Food contains lots of beauty nutrients, which people have used for thousands of years, inside and out. Today we can wash our hair and moisturise our skin with honey, rosemary, rosehip, avocado or olives, to name a few. A French woman I know attributes her beautiful skin to the olive oil she rubs on her face and hands while cooking.

There's no magic food that will keep us looking forever young, but diet (and lifestyle and attitude) does affect how your skin looks and ages. Take these eight food steps to strong, healthy skin, hair and nails.
1.  Protein – the building blocks

Skin, hair and nails are mostly protein. These proteins – keratin, collagen and elastin – ward off wrinkles and provide strength and elasticity. Most of us eat plenty of protein from meat, chicken, fish, legumes, eggs and dairy foods. But remember the movie 'The Devil Wears Prada'? Miranda Priestly's assistant is desperately trying to lose weight and proudly describes her new diet: "Well, I don't eat anything and when I feel like I'm about to faint, I eat a cube of cheese." Chances are she was seriously low on protein and eventually her skin, hair and nails – the parts of the body she most wants to look perfect – would suffer.

If protein is so important, is more better? With serious burns or wounds, the body needs extra protein to repair the damage. And athletes in heavy training have higher protein requirements. But huge steaks and protein shakes don't build bigger muscles or better skin. If we eat more protein than we need, our body converts it to fat and stores it – usually where we don't want it.

What to Eat for Healthy Hair and Nails

No doubt you know that eating healthy is good for you in a plethora of ways—it can decrease your risk of disease, improve your immune system, increase your energy levels and even affect your sleeping habits. But did you know certain foods can improve the way you look, too? Read on to find out which nutrients will give your hair and nails extra luster, strength and shine.

Biotin/Vitamin H
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Biotin (a.k.a. vitamin H) can improve hair that is splitting or thinning as well as strengthen weakened nails. Taken with zinc and the corticosteroid clobetasol propionate, biotin has even been used to treat alopecia, an autoimmune skin disease marked by the loss of hair. Nina DiBona, RD, dietitian and nutritionist at the Sports Club/LA in Boston, agrees. "A deficiency in biotin may result in brittle hair or even hair loss." An easy way to remember: The H in vitamin H stands for "haar and haut," which means "hair and nails" in German, DiBona notes.
Foods to Try: Bananas, beans, cauliflower, eggs, lentils, peanuts and salmon. Photo: Shutterstock

Omega-3 Fatty Acids

To get shinier hair, introduce more omega-3s into your diet, which "help support scalp health and may give your locks extra luster and shine," according to DiBona. The three active ingredients—alpha-linolenic acid, eicosapentaenoic acid and docosahexaenoic acid—are all essential fatty acids and "are important components of the stratum corneum, which is the outermost layer of the epidermis that contains keratin and has water-holding capabilities. Deficiency in essential fatty acids can result in dry scalp or dandruff," she says.
Foods to Try: Eggs, flaxseed, fish oil, mackerel, salmon, sardines, spinach, tuna and walnuts. Photo:

How to Make Your Nails Stronger

Do your nails look dull and unhealthy? Are they prone to breaking? You are not alone. This is a common problem.

Nails are composed of laminated layers of a protein called keratin. Healthy nails are smooth, without pits or grooves. In addition, healthy nails are uniform in color and consistency and free of spots or discoloration.

On the other hand, weak nails break easily and do not grow easily. Weak nails may also have signs of yellowing and discoloration.
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Weak and unhealthy nails are often due to negligence and improper care. They get weak when they dry out and become brittle. Long-term exposure to water or chemicals, such as detergents and nail polish, are the main reasons behind weak nails.

A healthy lifestyle, dietary changes, a proper nail care regimen and some simple home remedies can help fix the problem and make your nails strong and healthy.

how to make your nail stronger

Here are the top 10 ways to make your nails stronger naturally.
1. Olive Oil

Olive oil is an excellent remedy for weak nails. The oil helps moisturize the nails. It also helps repair damage and softens nails and cuticles, which in turn leads to strong and healthy nails.

    Massage your nails thoroughly with some warm olive oil, covering both the top and underside of your nails. Wait 15 minutes, then wash it off with water. Do this 2 or 3 times daily.
    Alternatively, mix together 3 teaspoons of warm olive oil and 1 teaspoon of lemon juice. Apply this mixture to your nails using a cotton swab. Allow it to dry, then put on a pair of soft, cotton gloves. Do this daily before going to bed, and in the morning, rinse it off with warm water.