Our diet plays a significant role in the health and beauty of hair and nails. When we keep dietary eating regimens, we need to think about what foods our menu includes.
And the smallest deficiency of vitamins and minerals can have negative effects on our beauty. So I will give you 8 foods suitable for diet .

Blueberries

Small berries are not only delicious but also useful for our health. The antioxidants contained in them help protect your body's cells from damage to free radicals. This damage increases the hormones of stress and inflammation that affects all cells in the body, including those in hair and nails.

Red meat

A juicy steak will provide you with good amounts of protein, but also a mineral that is very needed on your nails and hair - the iron. People who suffer from iron deficiency anemia often have thinner hair. According to scientists, the lower values of iron are also associated with coilonychia - a nail disorder. That's why you can eat good quality red meat 2-3 times a week.

Lentil

The lentils are great for your diet, rich in iron, zinc, protein and biotin - vital nutrients for healthy nails.

Salmon

Salmon is high in omega 3 fatty acids, which are essential for the health and beauty of hair. The delicious fish is rich in both vitamin D and protein, which are necessary for the strength of the hair. Alternatively, you can consume sardines, herring, trout and mackerel. Vegetarians can include pumpkin seeds, avocados and walnuts for a healthy dose of omega-3 fatty acids.

Sweet potatoes

Did you know that vitamin A deficiency increases the risk of itching scalp and dandruff? Sweet potatoes contain good amounts of beta carotene needed for the synthesis of vitamin A in the body.

Eggs

Eggs are a good source of protein and contain vitamin D and also biotin. Biotin plays a significant role in the formation of keratin, which builds up hairs and nails. People with biotin deficiency often complain of weak nails and hair.

Spinach

If you want to have healthy and beautiful nails and hair, eat more spinach. Beta carotene, folic acid and vitamin C in this leafy vegetable keep the hair follicles and nails healthy.

Walnuts

Nuts provide much of the necessary biotin, which reduces the risk of hair loss. Along with vitamin E, they protect DNA cells from damage

picture source : pixabay and google