Contains peanut butter keratin

Beauty: 7 foods for shiny hair and strong nails

True beauty comes from within. There is really something to this sentence. Unfortunately, especially in winter, we often don't feel radiantly beautiful at all. This is due to brittle hair being shaken by heating air and woolen scarves.

And no matter how much we file and varnish, at some point even the most well-groomed fingernail will tear. What can you do about it:

Keratin and biotin are the key

If you suffer from brittle fingernails or brittle hair, keratin and biotin are the key to shine, stability and swing. Biotin (also called vitamin B7 or vitamin H) supports the body in utilizing protein.

If the body lacks this vitamin, it restricts the metabolism. The result: skin disorders, hair loss and splintering or brittle nails.

Keratins are one of the main components of our hair and nails. The fiber proteins give our hair strength and elasticity. The body makes keratin from various proteins.

Accordingly, a protein-rich diet is a must for anyone who wants strong, shiny hair without breakage. And proteins are also important for hard nails.

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Rich in biotin and protein: the right diet can do the trick

Having a piece of salmon for dinner every now and then isn't really building up the amount of protein and vitamins you need. You should put these foods on your menu in the long term:

1. Salmon

Salmon is rich in omega 3 fatty acids. The body needs these for healthy hair growth and to supply the skin with moisture. The scalp remains supple, which in turn prevents dry skin flakes.

2. Milk and dairy products

Biotin is bound to proteins, especially in animal foods, and can only be used by the body after the vitamin has been detached from the protein. With a protein-rich diet, you support important processes in the body that are essential for strong bones and muscles, but also for hair and nails.

3. Spinach

It doesn't always have to be animal foods. Spinach is also a small miracle weapon in the fight against deficiencies in skin and hair. Vitamin C, beta carotene and folic acid make nails and hair roots strong again like Popeye!

4. Lenses

The legumes contain the perfect combination of vegetable proteins and biotin. Nice side effect: Lentils are full of indigestible fiber. They keep you full for a long time and have a digestive effect!

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5. Bananas

Athletes appreciate the crooked fruit for its mineral wealth: potassium and magnesium make the banana so healthy. But the fruit can also be used as a beauty aid for hair and nails.

Because if you eat bananas regularly, you will also consume plenty of protein! 100 g of banana provides about 1.1 g of protein.

6. Nuts and Almonds

Hazelnuts, walnuts and the like are also wonderful sources of biotin. But almonds are also tough. Healthy fatty acids, zinc and vitamin E make the little calorie bombs a super healthy snack.

7. Oatmeal

A bowl of oatmeal with a few chopped nuts and milk or yogurt is the perfect mix for hair and nails. Thanks to plenty of protein and biotin, this breakfast is the perfect start to the day!

Other negative factors

An unbalanced diet isn't the only cause of winter ailments. The following have negative effects on the skin, hair and nails:

  • Too less sleep
  • stress
  • Sedentary lifestyle
  • Smoke
  • Hormone fluctuations

In addition to a balanced diet with healthy fats and foods rich in biotin, you should also do enough exercise and get used to a healthy sleep routine. Then nothing stands in the way of shiny hair and strong nails!

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