Enrich's Guide to Eating for Healthy Hair, Skin and Nail Growth

We all want to feel comfortable and confident in our bodies. In the pursuit of this, products for haircare, skincare and nailcare take centre stage. However, nutrition can play a crucial role in achieving and maintaining these body parts in a healthy way.

Let’s start with some basics.

The skin is the body’s largest organ, and although we can take care of it on the outside, a lot of its health comes from inside. Our skin naturally changes over time, meaning things like acne, scarring, wrinkling, and pigmentation are completely normal. Along with our skin, our hair and nails change over time too, and both are a defining feature for individuals. They come in all colours, shapes, sizes and serve to protect the body and help regulate body temperature.

Although change is natural over time, there are some external factors which we can address. These include limiting exposure to UV rays, getting enough sleep, managing stress levels, using appropriate skincare products, and eating a balanced and nutritious diet are all factors that can contribute to maintaining vibrant hair, strong nails and elastic skin.

So how does diet affect these?

There is a very strong relationship between the food we eat and the wellbeing of these areas of the body. It is important to remember that no single food, supplement, or drink exists that will transform your hair, nails or skin overnight! Positive changes will only be seen with time and consistency, and everyone is unique.

A balanced diet and one rich in fruits and vegetables provides many important nutrients for general health. Adopting a diet that supports health for nails, hair and skin doesn’t require drastic changes. Simple adjustments will nourish the body from within and improve these parts of our health.

There are plenty of nutrients that are essential for wellbeing in this area, in particular antioxidants. Antioxidants, such as vitamins A, C and E, are naturally found in plant foods and can help to prevent or slow down damage to our cells and hair follicles. They do this by neutralising free radicals – damaging molecules that are produced in the body after exposure to things like UV rays, pollution, or stress.

- Vitamin A (found in carrots, sweet potatoes, spinach and kale) promotes cell turnover for both skin and nails, aids in skin repair and contributes to hair growth.

- Vitamin E (found in nuts, seeds, vegetable oils and leafy greens) is a potent antioxidant and can help protect against inflammation in the body.

- Vitamin C (found in citrus fruits, bell peppers and leafy green) plays a role in collagen formation which supports the strength and growth of hair follicles, as well as having antioxidant properties and aiding in skin healing.

Including enough healthy fats in our diet is also associated with benefits to our skin, hair and nails. Omega 3 fatty acids, found in oily fish, nuts and olive oil, can help to improve our skin barrier, aiding in holding on to water and improving skin hydration. These fats also have anti-inflammatory properties, which can be important for conditions such as dermatitis and psoriasis. These fats also help to grow hair and maintain thickness and are essential for the growth, formation and strength of new nail cells.

Consumption of a sufficient enough of protein is a key part of the diet as it provides keratin to the body. Keratin is a type of protein that is found throughout the body, and our nails and hair strands are composed of it. Lean protein sources such as, fish, chicken, beans, lentils, Greek yoghurt, are crucial for the growth and repair of keratin in the nails and provides durable, strong hair strands. Protein provides many amino acids for the body, which are key for collagen production also. Collagen is what gives our skin structure and strength, and this results in smooth and firm skin.

Deficiencies in these nutrients coupled with lack of hydration can lead to issues surrounding these parts of the body.

How important is hydration in maintaining these aspects of health?

Very important! Staying well hydrated not only makes you feel better but also helps with retaining moisture in our skin. When your body is well hydrated, it also helps to flush out toxins and impurities, resulting in an improved complexion. Lack of hydration can cause the skin to become tight, dry and can feel uncomfortable.

Our hair strands are composed of around 25% water, making hydration essential for maintaining hair health. When the body is properly hydrated, the body can efficiently transport nutrients to the hair follicles. Ensuring that the hair follicles receive enough moisture will give structure and provide strong, vibrant hair. When your body lacks water, it prioritizes essential functions, and hair growth may be compromised as a result, things such as hair thinning, breakage and possibly even hair loss.

And finally, hydration also indirectly affects nail growth. Drinking enough water keeps the body and skin hydrated, which in turn keeps the cuticles moist. Dry, brittle nails and or a change in appearance, texture or shape often can indicate a lack of hydration.

Water is best and easiest way to stay hydrated, but we can also get fluid from other beverages as well as hydrating foods such as cucumber.