Beautiful skin goes along with beautiful hair and nails. And it all starts on the inside. If you want to be beautiful on the outside, youneed to take care of what you put into your body, and make sure you’re getting all the nutrients you need for optimal health. Healthy nails and hair require “A nutritious diet,” says Joshua Zeichner, M.D. who is a board-certified dermatologist and Assistant Professor in Dermatology Department at Mt. Sinai Medical Center in Manhattan. In today’s world eating healthy is not always easy and supplementation is necessary to insure that you get all of the nutrients you need.

Your hair and nails need protein to produce keratin, plus the nutrients that help in protein synthesis, to make your hair and nails stronger. If your hair doesn’t get enough protein, it will go into a ‘resting phase’, which will result in noticeable hair loss. "Since both hair and nails are made of keratin, through a similar process in the body, it's thought that nutrients that help one can also help the other," says Dr. Zeichner.

"Antioxidants help protect your body's cells against free radical damage," says Erin Palinski, RD, author of Belly Fat Diet For Dummies. "This damage increases stress hormones and inflammation, which impacts all cells in the body, including those in the hair and nails." Among other fruits and dark greens, Palinski suggests blueberries: She says, "They have one of the highest antioxidant properties of all fruits."

To attain strong and healthy hair and nails, experts suggest increasing protein intake. Nails and hair are made of keratin, a kind of protein. Therefore, protein-based foods will provide the building blocks for growing strong hair and nails.

FOODS

• Whey Protein
• Red Meat
• Blueberries
• Almonds
• Oysters
• Eggs
• Salmon
• Brazil Nuts

SUPPLEMENTS (I prefer Angstrom Minerals by Elemental Research, Inc. as they are liquid and bio-available.)

• Biotin - is part of the B vitamin complex, and is a co-enzyme involved in several processes in the body. It helps manufacture and utilize fatty acids and amino acids, and helps in the utilization of carbohydrates for body heat and energy. Biotin also aids in the utilization of folic acid, pantothenic acid and vitamin B. Studies have shown that supplementation with biotin—called the hair vitamin—helps restore dry, brittle nails and promotes hair growth.
• Silica – Silica is a bioavailable form of silicon, is called the beauty mineral because it helps you grow lustrous hair and hard nails, fast. It also helps maintain bone density and strength by facilitating the deposit of calcium and other minerals into the bone.
• Iron - "People with iron-deficiency anemia often have thin hair," says Dr. Zeichner. And according the American Family Physician, iron-deficiency is associated with koilonychia—a nail disease characterized by spoon-shaped nails. If you think you may be deficient in iron, talk to your doctor about starting a supplement.
• Zinc - "Zinc is needed for many biological processes, including making proteins like those in your hair and nails," explains Dr. Zeichner.
• Vitamin D3 - More research still needs to be done, but some studies suggest a link between vitamin D and hair loss. Also, you need vitamin D to absorb calcium.
• Selenium - Rats deficient in selenium (a trace element linked to protection against oxidative stress) have sparse hair growth, says a study in PLoS One
• Calcium – Calcium is one of the body’s most sought-after minerals, so when your system lacks sufficient calcium, you can see it clearly in the health of your hair and nails.
• Magnesium - The body uses magnesium in more than 300 biochemical reactions. These include maintaining muscle and nerve function, keeping heart rhythm steady, and keeping bones strong. "Magnesium is Mother Nature's anti-stress mineral, and stress is a major factor in hair loss," explains Ashley Koff, RD. "Vertical ridges in your nails may be a sign of inadequate magnesium," adds Palinski.

TREATMENTS - Nails

Olive Oil - Olive oil is an excellent remedy for weak nails. The oil helps moisturize the nails. It also helps repair damage and softens nails and cuticles, which in turn leads to strong and healthy nails.

Massage your nails thoroughly with some warm olive oil, covering both the top and underside of your nails. Wait 15 minutes, then wash it off with water. Do this 2 or 3 times daily.

Green Tea - Green tea can also make your nails strong and healthy. The antioxidants in green tea help prevent brittle nails as well as strengthen them. At the same time, green tea helps get rid of yellow discoloring.

Brew a cup of green tea and allow it to cool. Soak your nails in it for 10 to 15 minutes, twice a week.

Tea Tree Oil - Tea tree oil is another versatile ingredient that can repair and strengthen damaged nails. Its antiseptic property helps prevent and treat fungal infections that are often the cause of weak and brittle nails. It can also help get rid of discolored or yellow nails.

Put a few drops of tea tree oil in a small bowl of warm water. Soak your nails in this solution for 3 minutes, a few times a week.

Flaxseed - Rub some flaxseed oil on your nails and massage gently for a few minutes before going to bed. Wear gloves to retain the moisture.

Vitamin E Oil - Vitamin E oil is another good remedy for stronger nails. Its moisturizing property helps keep your nails hydrated and healthy.

Break open a vitamin E capsule to extract the oil. Apply the oil on your nails and massage gently for a few minutes. Do this daily before going to bed for a few weeks.

Apple Cider Vinegar - Apple cider vinegar has various nutrients, such as magnesium, potassium, calcium and iron that promote nail health. In addition, its acidic nature can prevent and treat nail fungus.

Mix equal amounts of raw, unfiltered apple cider vinegar and water in a small bowl. Soak your nails in this solution for 5 to 10 minutes, once daily for a few weeks.

Massage your nails

Another easy, cost-effective way to have strong and beautiful nails is regular massage. Massage will improve blood circulation, making your nails stronger and healthier. You can use a moisturizing lotion, nail cream, almond oil or coconut oil to massage and also keep your nails moisturized.

• Apply your chosen product on each nail.
• Massage gently and thoroughly for 5 to 10 minutes.
• Slip on cotton gloves, then go to sleep.
• The next morning, wash your nails with warm water.
• Follow this remedy daily for several weeks.

TREATMENTS - Hair

Eggs - Regular protein treatment is essential to enjoy stronger and thicker hair. For a protein hair treatment, the best ingredient is eggs.

Take one or two eggs, depending on the length of your hair, and beat it properly. Apply the egg on wet hair and allow it to sit for about 30 minutes. Wash your hair with lukewarm water and shampoo. You can use this protein treatment once or twice a week.

Olive Oil - Olive oil will also add body to your hair. Plus, it will help soften and strengthen your tresses.

Massage your hair and scalp with warm olive oil and leave it on for at least 30 to 45 minutes. Rinse it out thoroughly and wash your hair using a mild shampoo. You can also leave the oil on your hair overnight and then shampoo your hair the next morning.

Avocado - Avocado can also be used to get thicker hair as it moisturizes and adds body to your hair. Plus, the vitamin E in this fruit contributes to the overall health of the hair shaft.

Make a mixture of one mashed avocado, one mashed banana and one tablespoon of olive oil. Massage it on your scalp and leave the mixture on your hair for about 30 minutes so that the nutrients are absorbed by the scalp. Finally, rinse it out and shampoo your hair.

Castor Oil - Massaging your scalp regularly with cold-pressed castor oil is one of the easiest ways to get thicker hair naturally. Due to its high viscosity, it coats the hair thoroughly and protects against hair fall. Plus, being high in vitamin E and fatty acids, it promote hair growth.

Aloe Vera - Extract the gel from one or two aloe vera leaves and rub the gel onto your scalp. Allow it to sit for 30 minutes before rinsing your hair with lukewarm water. Do this once once or twice a week on a regular basis.

Flaxseed - Soak one-quarter cup of flaxseeds in water overnight. The next morning, boil the flaxseeds in two cups of water over high heat while stirring occasionally. When they thicken to a consistency of foamy jelly then turn off the heat and strain the gel. You can also add a few drops of an essential oil to it. Allow it to cool and then use it as a hair gel. This flaxseed gel is particularly good for those with curly or wavy hair.

Weak and unhealthy hair and nails are often due to negligence and improper care. They get weak when they dry out and become brittle. Long-term exposure to water or chemicals, such as detergents and nail polish, are the main reasons behind weak nails.

A healthy lifestyle, dietary changes, a proper nail care regimen and some simple home remedies can help fix the problem and make your hair and nails strong and healthy.