Notes on Washing Hair - Washing hair too often can strip it of natural oils leaving it dry, as can harsh products containing chemicals.Try an Indian head massage for stress relief and increased circulation to the scalp. Stress Relief - Stress causes the release of the hormone cortisol from the adrenal glands and reduces circulation, both of which can lead to hair and nail problems over time ( 24).Exercise - Exercise increases circulation to the scalp and extremities, including the fingers and scalp, which helps deliver nutrients and oxygen to the hair and nails.For example, white spots can be a sign of zinc deficiency and vertical ridges can indicate that you need more iron.Įating the foods recommended here will not only benefit your nails and hair, but your overall health as well, and are healthy additions to any diet. ![]() ![]() The fingernails are usually the first place to show visible signs of mineral deficiencies. Omega-3 fats and vitamin A act as natural conditioners. Important nutrients for healthy hair and nails include protein, zinc, iron, and B vitamins. Hair is a fast-growing tissue and has high nutrient requirements ( 2). Shiny hair and strong nails, on the other hand, can be an indicator of good health and nutritional status ( 1, 2). This is not simply a matter of appearance though, as the health of our hair and nails is in fact, a barometer of our internal health.Ī poor diet can quickly lead to weak, splitting nails and dull, brittle hair. ![]() Our hair and nails are dependent on a supply of nutrients from the food we eat to stay strong and healthy.
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