I see many women complain of dull, tired skin, dry hair and brittle, breaking nails. Women prone to these problems are often busy people who don’t have a regular, balanced diet.
They may be vegetarian and not getting sufficient protein from legumes or they may eat sporadically, skipping lunch or just having a salad with no protein component.
The following are major factors in maintaining healthy skin, hair and nails:
- protein
- calcium
- high fluid intake
- good digestion
- hormonal balance.
Protein
Skin, hair and nails are all made from protein. To regenerate skin tissue, hair follicles and nail beds, a woman’s diet must include plenty of protein.
Every day you should eat at least two proteins from the following list of foods:
- fish
- chicken
- red meat
- legumes (soya beans, lima beans, adzuki beans, lentils)
- nuts and seeds (especially almonds, sesame seeds and pumpkin seeds)
- eggs (two eggs – or egg whites for people with high cholesterol – every second day)
- cheese
- rice, soya or dairy milk
- yoghurt (a source of light protein).
Note: Drink soya, rice or low-fat milk in between meals or as a protein meal in the mornings. Add yoghurt and blended fruit for a more filling meal.
Calcium
Calcium is essential for skin, hair and nails. If you have eliminated dairy foods from your diet, then a supplement is advisable.
Eating a small tub of yoghurt daily is a sure way to obtain calcium. Make sure it contains acidophilus, the friendly bacteria that assists digestion.
Low-fat milk or soya milk with added calcium or low-fat white cheese are also good sources of calcium and should be included in your diet daily.
However, fermented cheeses such as blue-veined varieties and cheddar can disturb your digestion. You should avoid them, especially if you are prone to a bloated stomach.
Calcium is also found in almonds and sesame seeds, which make good snacks or can be ground and added to cereal or low-fat milkshakes. The small bones of tinned fish such as salmon and sardines are a good source as well, and so are parsley, watercress, spinach and onions.
High Fluid Intake
High fluid intake promotes good circulation and hydrates your body, which is vital to the health of your skin, hair and nails.
Eight glasses of pure water or herbal tea a day keep nutrients flowing through the blood and clear waste from cell tissues. Water assists the liver and kidneys to remove toxins from the body.
I highly recommend a glass of water with the juice of half a lemon each morning, which acts as a mini-detox for the liver.
Good Digestion
Sit down whenever you eat, and chew slowly. Protein is broken down by saliva and stomach acids, so a rushed meal encourages poor protein digestion and bloating.
Just by following these simple guidelines, you will be able to maintain healthy skin, hair and nails.