Beautiful skin goes along with beautiful hair and nails..

It all starts from the inside

If you want to be beautiful on the outside, you need to take care of what you put into your body, and make sure you’re getting all the nutrients you need for optimal health.


Healthy nails and hair require “A nutritious diet,” says Joshua Zeichner, M.D. who is a board-certified dermatologist and Assistant Professor in Dermatology Department at Mt. Sinai Medical Center in Manhattan.

In today’s world, eating healthy is not always easy and supplementation is necessary to insure that you get all of the nutrients you need.

Protein for hair and nails

Your hair and nails need protein to produce keratin, plus the nutrients that help in protein synthesis, to make your hair and nails stronger.

If your hair doesn’t get enough protein, it will go into a ‘resting phase’, which will result in noticeable hair loss.

“Since both hair and nails are made of keratin, through a similar process in the body, it’s thought that nutrients that help one can also help the other,” says Dr. Zeichner.


“Antioxidants help protect your body’s cells against free radical damage,” says Erin Palinski, RD, author of Belly Fat Diet For Dummies. “This damage increases stress hormones and inflammation, which impacts all cells in the body, including those in the hair and nails.” Among other fruits and dark greens, Palinski suggests blueberries: She says, “They have one of the highest antioxidant properties of all fruits.”

To attain strong and healthy hair and nails, experts suggest increasing protein intake. Nails and hair are made of keratin – a kind of protein.

Protein-based foods

These foods will prove the building blocks for growing strong hair and nails:

– Whey Protein
– Red Meat
– Blueberries
– Almonds
– Oysters
– Eggs
– Salmon
– Brazil Nuts

how to get strong nails_2Supplements

(I prefer Angstrom Minerals by Elemental Research, Inc. as they are liquid and bio-available.)


Is part of the B vitamin complex, and is a co-enzyme involved in several processes in the body. It helps manufacture and utilize fatty acids and amino acids, and helps in the utilization of carbohydrates for body heat and energy.

Biotin also aids in the utilization of folic acid, pantothenic acid and vitamin B.

Studies have shown that supplementation with biotin – called the hair vitamin – helps restore dry, brittle nails and promotes hair growth.


Silica is a bioavailable form of silicon, and is called the beauty mineral because it helps you grow lustrous hair and hard nails, fast. It also helps maintain bone density and strength by facilitating the deposit of calcium and other minerals into the bone.


“People with iron-deficiency anemia often have thin hair,” says Dr. Zeichner. And according the American Family Physician, iron-deficiency is associated with koilonychia – a nail disease characterized by spoon-shaped nails.

If you think you may be deficient in iron, talk to your doctor about starting a supplement.


“Zinc is needed for many biological processes, including making proteins like those in your hair and nails,” explains Dr. Zeichner.

Vitamin D3

More research still needs to be done, but some studies suggest a link between vitamin D and hair loss. Also you need vitamin D to absorb calcium.


Rats deficient in selenium (a trace element linked to protection against oxidative stress) have sparse hair growth, says a study in PLoS One


Calcium is one of the body’s most sought-after minerals, so when your system lacks sufficient calcium, you can see it clearly in the health of your hair and nails.


The body uses magnesium in more than 300 biochemical reactions. These include maintaining muscle and nerve function, keeping heart rhythm steady, and keeping bones strong.

“Magnesium is Mother Nature’s anti-stress mineral, and stress is a major factor in hair loss,” explains Ashley Koff, RD. “Vertical ridges in your nails may be a sign of inadequate magnesium,” adds Palinski.

Find out more about how to strengthen and treat your hair and nails in Part 2 tomorrow..

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