Including foods rich in vitamins such as citrus fruits, vegetables or nuts in our diet is a great way to strengthen and take care of hair and nails. A good diet for caring for hair and nails should incorporate important nutrients such as omega 3 fatty acids, proteins and antioxidants. These help keep them strong, avoiding problems like dryness and breakage. Say no to plagiarism. Get a tailor-made essay on "Why Violent Video Games Shouldn't Be Banned"? Get an original essay Although many cosmetic products are currently available to keep them healthy, nutrition continues to play an important role. Therefore, regardless of other treatments, it is essential to make good food choices. The problem is that not everyone pays attention and continues to limit their hair routine to the application of expensive treatments. As a result, many experience weakness, excessive shedding, cracks, and other symptoms that go beyond cosmetics. Find out how to improve it. Making some changes to your diet is the best way to ensure healthy hair and nails. Although the cosmetics industry has the task of providing solutions to every problem, in general it is advisable to ensure a good supply of nutrients during meals. It's not about following a rigid regime centered only on certain nutritional groups. Rather, it is a matter of adding some supplements to the menus of the usual diet. How to improve your diet to take care of your hair and nails? Salmon is one of the varieties of fish with the greatest benefits for the body. Thanks to its contribution of omega 3 fatty acids, proteins and vitamin D it is recommended for stimulating the growth of hair and nails, slowing down their weakening. Omega 3s are a type of healthy fat that benefits the health of hair follicles and cuticles. Although the body does not produce it, it assimilates significant quantities when you eat at least two portions of this fish a week. Increase your intake of green vegetables Green vegetables are essential in a diet to take care of hair and nails. This variety of vegetables concentrates important quantities of vitamins A and C, necessary to stimulate the segregation of oils that maintain a good level of hydration. It also contains easily assimilable proteins and antioxidant substances that strengthen its structures to avoid falls and breakages. Some of the suggested options include spinach, broccoli, kale, chard and watercress. Citrus fruits stand out for their supply of vitamin C, the nutrient necessary to prevent hair and nail breakage. Its adequate assimilation promotes optimal production of collagen, a substance that is part of both nails and hair. Preparing recipes with legumes is an easy trick to improve your diet to take care of your hair and nails. Although many avoid them for their flavor, they are a major source of biotin, iron, and amino acids that promote the health of these parts of the body. Biotin is a substance necessary for hair growth, as it stimulates the cells of the hair follicle. Furthermore, it also benefits the nails, because it minimizes cracking and weakening. The vegetables that you can eat are: Lentils Chickpeas Beans Peas Broad beans For many years the intake of dried fruit has been recommended as an alternative to industrial snacks. Although their consumption should be moderate due to their high calorie intake, they contain important nutrients such as proteins, healthy fats and minerals. These properties, in addition to helping keep weight under control, improve the production of natural fats in the scalp and strengthen the structure of the nails. Likewise, they support their growth process and help.