Including foods rich in vitamins such as citrus fruits, vegetables or nuts in our diet is a great way to strengthen and care for hair and nails. A good diet to care for hair and nails should incorporate important nutrients such as omega 3 fatty acids, proteins and antioxidants. These help keep them strong, preventing problems such as dryness and breakage. Say no to plagiarism. Get a tailor-made essay on “Why Violent Video Games Should Not Be Banned”? Get an original essay Although many cosmetic products are currently available to help them stay healthy, nutrition continues to play a major role. Therefore, regardless of other care, it is essential to make good food choices. The problem is that not everyone pays attention to it and continues to limit their hair routine to the application of expensive treatments. As a result, many experience weakness, excessive dropping, cracking, and other symptoms that go beyond cosmetics. Find out how to improve it. Making a few changes to your diet is the best way to ensure healthy hair and nails. Even if the cosmetic industry is responsible for providing solutions to each problem, in general, it is advisable to ensure a good intake of nutrients during meals. It's not about following a strict diet focused only on certain nutritional groups. It is rather a matter of adding a few supplements to the usual diet menus. How to improve your diet to take care of your hair and nails? Salmon is one of the most beneficial varieties of fish for the body. Thanks to its contribution of omega 3 fatty acids, proteins and vitamin D, it is recommended to stimulate the growth of hair and nails, slowing their weakening. Omega 3 is a type of healthy fat that supports healthy hair follicles and cuticles. Although the body does not produce it, it assimilates significant quantities when you consume at least two servings of this fish per week. Increase the consumption of green vegetables Green vegetables are essential in a diet to take care of the hair and nails. This variety of vegetables concentrates significant amounts of vitamins A and C, necessary to stimulate the segregation of oils which maintain a good level of hydration. It also contains easily assimilated proteins and antioxidant substances that strengthen its structures to prevent falls and breakages. Some of the suggested options include spinach, broccoli, cabbage, chard and watercress. Citrus fruits stand out for their contribution of vitamin C, the nutrient necessary to prevent breakage of hair and nails. Its adequate assimilation promotes optimal production of collagen, a substance that is part of both nails and hair strands. Preparing recipes based on legumes is an easy tip to improve the diet to take care of hair and nails. Although many avoid them due to their flavor, they are a primary source of biotin, iron, and amino acids that support the health of these parts of the body. Biotin is a substance necessary for hair growth because it stimulates hair follicle cells. In addition, it also favors nails, as it minimizes cracking and weakening.Vegetables that you can eat are:Lentils Chickpeas Beans Green peas Broad beansFor many years, the consumption of nuts has been recommended as an alternative to industrial snacks. GOOD.