Our keratin protein levels can drop as we age, making our hair weaker, thinner and less elastic. Keratin also makes up our nails, and a deficiency of this protein will often result in hair loss, sagging skin and nail breakage. In order to combat this, it’s vital to have a balanced diet filled with foods high in biotin (vitamin B7) and protein.
We spoke with dermatologist Dr. Cheryl Rosen, Director of Dermatology at BowTied Life, and Ghanima Abdullah, hair expert and cosmetologist at The Right Hairstyles, to learn more about 3 foods you can eat more of in your diet that will only help strengthen the thickness of your hair and nails in the long run!
1. Salmon
Salmon is a good source of omega-3 fatty acids, which are beneficial for overall health including hair and nail health. “Omega-3 fatty acids help keep the scalp healthy by keeping the skin cells hydrated,” Rosen explains. “This helps to prevent the scalp from becoming dry and flaky, which can lead to hair loss.”
Salmon is a good source of omega-3 fatty acids, which are beneficial for overall health including hair and nail health. “Omega-3 fatty acids help keep the scalp healthy by keeping the skin cells hydrated,” Rosen explains. “This helps to prevent the scalp from becoming dry and flaky, which can lead to hair loss.”
2. Leafy, Green Vegetables (Spinach, Broccoli, Kale, Lettuce, etc.)
Dark green and leafy vegetables contain important vitamins and minerals like zinc (found in broccoli) and vitamin A (notably in spinach), which are essential for healthy hair and nails. These vegetables, Rosen says, “provide the body with necessary vitamins and minerals for aging hair and nails,” including “biotin, vitamin C, vitamin E, zinc, and iron.”
Specific benefits regarding these vegetables and their links to hair and nails include that their vitamin contents can “promote healthy hair growth, prevent split ends and strengthen brittle nails,” as Rosen explains. Foods that are high in biotin specifically, Abdullah says, “are going to help strengthen your hair and nails.” Broccoli is notably high in B7, and a great choice if you want to boost your daily intake of biotin. “Your body will also absorb it better from these food sources than it will from a daily vitamin that contains biotin,” notes Abdullah.
3. Mixed Nuts
Nuts are a great, convenient, on-the-go snack that also greatly benefit your hair and nail health. “Nuts are a good source of protein as well as other nutrients that can promote healthy hair and nails,” Rosen says, also pointing out that protein in nuts is linked directly to keratin.
“This seems like a no-brainer, but eating protein-rich foods really does help keratin synthesis,” adds Abdullah. “Keratin is the protein that makes up most of your hair and nails, so getting more of it in your system will help keep them strong despite your age. Nuts are very rich in protein.”
Ultimately, there are many ways to care for your aging hair and nails, and a healthy diet is one of the most important. By incorporating more salmon, green veggies and mixed nuts into your daily meals, you’re ensuring your best-looking hair and stronger nails, (and overall health!) as you age.
