Protein is essential not only for your overall health, but especially for the health of your hair, nails and skin (at any age). We asked dermatologists and skincare experts for three timeless, go-to nutritious food suggestions to add to your diet when a more protein-rich menu is your goal. Dr. Elaine F. Kung, MD, FAAD, board-certified dermatologist and founder of Future Bright Dermatology, and Dr. Elaine F. Kung, MD, FAAD, board-certified dermatologist and My Vitiligo Team researcher. Read tips, suggestions and insights from Enrizza Factor, MD.
1. Fatty fish
The Factor notes that fatty fish like salmon are “rich in omega-3s and are a good source of lean protein.” There are nutrients that have the potential to do that,” she adds. It’s a great source of protein, selenium, vitamin D3 and vitamin B, nutrients that help promote strong, healthy hair. I agree. It’s a protein source that provides amino acids for our bodies to make collagen,” she says.
Collagen is the protein responsible for supple skin and its elasticity, and is not only found in many foods, but can also be taken daily in the form of supplements.”Fish skin is a rich source of collagen.” and salmon is also a good source of omega-3 fatty acids, which may promote the formation of collagen.
2. Egg
Kung says eggs are a great source of skin-friendly “proteins, healthy fats and antioxidants,” along with iron and other nutrients like “zinc, biotin, choline, pantothenic acid, riboflavin, phosphorus, selenium and vitamins.” It also contains many vitamins and minerals. A, B12 and D” all promote skin radiance, hair thickness and nail strength. In addition to bone health, the vitamin D found in eggs “has been shown to protect the skin from UV damage and reduce inflammation,” Kung said. Eggs also contain “oleic and palmitic acids,” which Kung explains are important for maintaining the skin’s lipid layer. “Eggs contain B vitamins, important antioxidants that help the skin retain moisture and repair DNA damage,” she emphasizes, noting that zinc is “an additional factor in healthy collagen production.” It’s one important mineral.”
Factor agrees, noting that eggs are also a great source of “selenium and other hair-healthy nutrients.” This makes it “one of the best foods to consume for optimal hair health”. (also known as part of the B complex), biotin “scientifically increases nail thickness and reduces brittleness and splitting.”
3. Spinach
Spinach contains “calcium, chloride, iron, magnesium, manganese, potassium, choline, folic acid, riboflavin, and vitamins A, C, E, K and B6,” which Kung says are good for your skin and hair. , is essential to the appearance of the nail. “Foods containing vitamins A, C, E, and carotenoids are great for skin health and prevent skin aging because they are powerful antioxidants. prevents “discoloration and pigmentation changes that age our appearance.” Vitamin C in particular is “a really important part” of collagen synthesis, she reiterates.
Factor agrees, saying that this healthy green vegetable contains beneficial nutrients that “promote hair growth,” such as “folic acid, iron, and vitamins A and C.” It is also what she considers to be a “great plant-based iron source” that is essential for growth. , helps to grow and repair. “Spinach provides the body with enough iron, folic acid and calcium to return the nails to a fighting state,” she concludes.
