Protein is commonly associated with weightlifting and bulking up, but did you know that the intake of protein for hair, skin and nails is just as important? Without sufficient protein intake, we may experience brittle nails, dull hair, and dry skin. In this article, we will explore the many protein benefits for skin, hair and nails and outline some dietary sources which you can turn to in order to promote healthy body tissue!

One of the most sought-after aspects of beauty is having healthy and shiny hair, glowing skin, and strong nails. We often see advertisements from numerous skincare and shampoo brands that offer various products to boost our hair and skin health. While these products may offer a noticeable difference, have you ever thought about the importance of consuming protein for hair, skin, and nail health? Without enough protein in our diet, we may experience brittle nails, thinning hair, and a dull complexion. So, instead of blindly grabbing products off the shelf, let's first understand the different protein benefits for hair, skin and nails.

Protein for Hair and Nail Health

Nails provide an important protective function for our bodies. Despite often being seen as simply cosmetic, these hard surfaces help prevent injury to the delicate soft tissues, nerves, blood vessels, and muscles beneath. Similarly, our hair helps protect us from the environment, serving mainly as a source of heat insulation and cooling.

Keratin is the key protein that supports healthy hair and nails. Produced naturally by your body, keratin helps repair damaged tissue and strengthen and nourish your nails and hair. There are a variety of foods full of amino acids (building blocks of protein) that can help your body produce this beneficial protein more effectively and support your hair and nail health over time, keeping them strong and more resilient.

A diet lacking the amino acids needed for keratin production can lead to brittle hair that breaks off easily, as well as weak, thin, and peel-prone nails.

Protein for Skin Health

Our skin is the largest organ of our body that performs a multitude of functions. Not only does it shield us from harmful germs, but it also endeavours to keep our body temperature in check. Skin also helps facilitate the incredible sense of touch. The three principal skin layers include the epidermis, dermis, and hypodermis, the first two comprising cells and proteins such as:

Keratin: The epidermis is the outermost skin layer, and it is the most visible. It comprises skin cells that stick together with keratin, the protein that gives the layer its structure, similar to nails and hair.

Collagen and elastin: The dermis is a rich source of the proteins collagen and elastin that give the skin its resilience and stretchability. Collagen is the most abundant and important protein for skin health, helping make our skin appear plump, and youthful. In addition to age, protein deficiencies can affect skin health, leading to dry, flaky, and itchy skin. The best way to get collagen to replenish your skin's elasticity is by consuming foods that help regenerate skin cells.

Moreover, these foods are also rich in other nutrients like vitamins B, C and E, and selenium, which are important for maintaining healthy hair and nails.

The sources of protein for hair, skin and nail health include:

  • Protein-rich foods like chicken, eggs, fish, and dairy products like milk provide the amino acids necessary for protein production.
  • Vitamin C-rich foods like oranges, sweet lime, tomatoes and capsicums are needed for the production of these proteins.
  • Vegetables like carrots, mangoes and sweet potatoes contain nutrients like vitamin A which is needed for keratin production.
  • Bone broth from chicken, fish or beef bones can draw out the collagen from these bones

To reap the protein benefits for nail, skin and hair health, you can try preparing these dishes that give you a good dose of keratin production-boosting nutrients:

If you are currently dealing with a health issue like a skin or hair condition, consult a healthcare practitioner before making and dietary changes.

Conclusion

In conclusion, a diet rich in protein helps to nourish our bodies, helping hair grow stronger and healthier, nail growth becoming stronger and increasing the skin's collagen production, resulting in glowing skin. A wide variety of healthy protein sources, such as fish, poultry, nuts, and legumes, will help ensure an adequate protein intake to keep our hair, skin, and nails looking and feeling their best.