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A diet rich in fruits, vegetables, whole grains, good fats, as well as healthy proteins help keep your body working properly, control your weight, and help you feel and look good.
Some foods that contain key nutrients to help strengthen hair, skin and the ones. They provide necessary nutrients for the production of collagen and keratin; they provide biotin, vitamin C, vitamin E, as well as polyphenols to prevent premature aging. Here are six of them:
one. Salmon
For collagen production your body needs foods rich in protein, vitamin C, zinc and copper.
Salmon is a food rich in protein, it provides zinc and copper. Also a good source of biotin, whose deficiency can cause thinning hair and brittle nails. Furthermore it is rich in omega-3, fatty good ones that can improve growth and increase hair density. Another reason to consume this fish is its vitamin D content, a vitamin that is not present in many foods.
two. Grapes and Strawberries
Strawberries and grapes are rich in polyphenols with antioxidant and anti-inflammatory effects. Strawberries are a great source of anthocyanins and vitamin C. Vitamin C helps the body produce collagen, a protein that gives skin its structure, suppleness, and stretch.
Grapes they are a source of resveratrol, a polyphenol that can have a double effect to help fight premature skin aging: neutralizing free radicals and increasing antioxidant levels, so that the skin can better defend itself and repair itself.
3. Chicken breast
Chicken breast is rich in proteins that contain the amino acids that produce collagen: glycine, proline and hydroxyproline, as explained the Harvard Nutrition Source.
It is also important to eat foods rich in protein for keratin production. Nails are made of keratin, a protein that is also found in hair and skin.
4. Almonds
Almonds are one of the largest dietary sources of vitamin E. This vitamin helps maintain the cellular function, appearance and health of your skin. Vitamin E levels also decrease with age, but also with ultraviolet light and sun exposure.
5. Avocado
Avocados contain nutrients and skin moisturizers; provides vitamin E, vitamin C, potassium, lecithin and biotin . Its healthy fats as well as its antioxidants help increase skin elasticity and reduce the appearance of wrinkles, according to studies published in the British Journal of Nutrition.
6. Eggs
They have large amounts of proline, one of the amino acids necessary for the production of collagen. They are also a rich source of biotin , an essential nutrient involved in the synthesis of keratin.
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