Balanced diet for healthy hair, nails and skin

Eating a balanced diet provides the building blocks for healthy-looking hair, nails and skin. Here are some nutrients that will help you look and feel your best.

Protein: Protein promotes growth of hair, nails and skin. Good choices include poultry without the skin, fish, eggs and lean cuts of other meats. Beans and legumes are good plant sources for protein.

Omega-3 fats: A deficiency in omega-3 fats can lead to dry skin, inflammation, acne and a dry scalp, causing dull-looking hair. Alpha-linolenic acid (an omega-3 fatty acid) also can help condition your hair. Omega-3 fatty acids are found in oils, walnuts, fatty fish and flax.

Vitamins C and E: These vitamins are antioxidants that help reduce damage to the skin. Vitamin C is needed to make collagen, which supports skin growth. Good sources of Vitamin C include oranges, broccoli, bell peppers, strawberries, sweet potatoes, tomatoes, watermelon, grapefruit, kiwi, mango, Brussels sprouts and pineapples. Vitamin E can be found in vegetable oils, seeds, nuts, leafy green vegetables, wheat germ, whole grains, liver and egg yolks.

Vitamin A: Vitamin A is needed to maintain and heal tissue and might prevent sun damage. This vitamin regulates how skin regenerates. Deficiencies can result in dry skin or a dry, flaky scalp. Vitamin A can be found in liver, fish, dairy products, eggs, dark leafy green vegetables, and deep orange or yellow fruits and vegetables.

Zinc: Zinc acts as an antioxidant. It also is important for the production of collagen and elastin, which work to prevent sagging skin. A deficiency in zinc can lead to excess shedding of the hair and dull-appearing skin. Good sources of zinc include oysters, meat, poultry, legumes, liver, whole grains and vegetables.

Biotin: Biotin is known for strengthening hair and nails. Biotin deficiency is very rare but can cause the hair to become brittle or dermatitis of the skin. Good sources of biotin include beans and legumes, egg yolks, organ meats, soybeans, fish and whole grains.

Selenium: Selenium works as an antioxidant along with Vitamin E to prevent damage from free radicals, and it might help reduce the risk of skin cancer and sunburn. Selenium can be found in seafood, meat, whole grains and vegetables.