Healthy hair and nails cannot be obtained only with care from the outside, such as cream bath, use shampoo and conditioner or a manicure and pedicure.

To get healthy hair and nails, you also have to take care of him from within. Inadequate intake of these five nutrients every day for healthy and shiny hair, and nails become stronger.

1. Biotin / Vitamin H

Biotin, or better known as vitamin H may improve the condition of branching and thinning hair, as well as strengthen brittle nails easy. Excerpted from Woman’s Day, Nina Dibona, dietary consultants and nutritionists in one of the sports clubs in Boston explains, “Lack of biotin can lead to hair brittle and cracked, as well as loss.”

You can diligent eating bananas, beans, cauliflower, eggs and salmon to meet the needs of biotin per day.

2. Omega-3 Fatty Acids

Hair for sparkle, consume more omega-3 in your diet. Omega-3 helps nourish the scalp and makes hair more lush and luminous. This nutrient also protects the outer layer of the epidermises that contain keratin and have the ability to store water content. Fatty acid deficiency can be caused dry scalp or dandruff.

Omega-3 found in eggs, fish oil, mackerel, salmon, sardines, spinach, tuna and walnuts.

3. Protein

Protein is an essential ingredient for a healthy body, especially the hair and nails. Both were formed from the structure of proteins known as keratin. “Protein is needed for hair and nail growth is strong,” said DiBona.

You could try chicken, eggs, red meat without fat, low-fat dairy products, nuts, seafood, soy beans and whole grains.

4. Vitamin A

“Vitamin A helps the production of sebum, which serves to make the hair look and feel healthy,” said DiBona. Vitamin A also nourishes the eyes and strengthens the immune system.

Foods rich in vitamin A include apricots, broccoli, carrots, cheddar cheese, egg white, mango, oatmeal, spinach and potatoes.

5. Zinc

Zinc is an active nutrient that help the immune system is working normally. Zinc also has an important role in the formation of body tissues. In addition, zinc is a component of hundreds of enzymes in the body, some of which makes hair and nails healthier. Sources of zinc found in cashews, green beans, lobster, shellfish and soy beans.

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