Protein is essential not only for your general healthbut specifically his hair, nails and skin (at any age). We talked to dermatologists and skincare experts for three timeless, nutritious food suggestions to add to your diet if a higher-protein menu is your goal. Read on for hints, tips and insights from Dr. Elaine F. KungMD, FAAD, Board Certified Dermatologist and Founder of Future Bright Dermatology and Dr. Enrizza FactorMD, board certified dermatologist and researcher for My Vitiligo Team.
1. Oily fish
Fatty fish, such as salmon, Factor explains, are “high in omega-3s and a good source of lean protein. Fish options like salmon, herring, and mackerel have nutrients that can promote hair growth.” , she adds, while they are also “excellent sources of protein, selenium, vitamin D3, and B vitamins, nutrients that can help promote strong, healthy hair. They’re also a source of protein, which supplies amino acids for our body to make collagen,” she says she.
Collagen, he continues, is the protein responsible for supple skin and its elasticity, and can be taken in supplement form every day, while it’s also found in many foods. “Fish skin is a rich source of collagen, and salmon is also an excellent source of omega-3 fatty acids, which can enhance collagen formation,” notes Kung.
2 eggs
Kung says eggs are an excellent source of skin-loving “proteins, healthy fats, and antioxidants,” along with iron and many other vitamins and minerals like “zinc, biotin, choline, pantothenic acid, riboflavin, phosphorus, selenium, and vitamins “. A, B12, and D,” which promote radiant skin, thicker hair, and stronger nails. In addition to bone health, Kung notes that the vitamin D in eggs has been shown to “protect skin from UV damage.” and reduces inflammation.” Eggs also contain “oleic acid and palmitic acid,” which Kung explains are important for maintaining our skin’s lipid layer. “Eggs contain B vitamins that are important antioxidants, helping the skin retain moisture and repair DNA damage,” he emphasizes, and zinc is “another key mineral in healthy collagen production.
Factor agrees, noting that eggs are also a great source of “selenium and other hair-healthy nutrients.” This, he says, makes them “one of the best foods to consume for optimal hair health.” Eggs also contain B12, vitamins A and E, iron, and biotin (also known as vitamin B7 or vitamin H, and some of the B-complex vitamins), and Factor says that biotin has been scientifically proven to increase the thickness of nails and reduce brittleness and splitting.
3. Spinach
Spinach contains “calcium, chloride, iron, magnesium, manganese, potassium, choline, folic acid, riboflavin, and vitamins A, C, E, K, B6,” which Kung says are vital for the appearance of skin, hair, and the ones . “Foods that contain vitamins A, C, E, and carotenoids are wonderful for skin health and prevent skin aging because they are powerful antioxidants,” adds Kung. She tells us that vitamins A, C, E, and E prevent “the discoloration and pigmentary changes that age our appearance.” Vitamin C in particular, she reiterates, is a “really important part” of collagen synthesis.
Factor agrees, noting that this healthy green veggie is packed with beneficial “hair-growth-promoting” nutrients like “folate, iron, and vitamins A and C.” Spinach is also what she considers a “great plant-based source of iron,” which is “essential for hair growth.” Iron helps red blood cells carry oxygen throughout the body to fuel your metabolism, adds Factor, and aids in growth and repair. “Spinach provides your body with enough iron, folic acid, and calcium to get your nails back in shape,” she concludes.
