4 Vitamin Rich Meal Ideas For Healthy Hair, Skin & Nails

4 vitamin rich meal ideas for healthy hair, skin & nails.

vitamin rich meal ideas

Photo by Taryn Elliott from Pexels

Health starts with what we eat. If you want to have healthy hair, skin, and nails – try incorporating these meals into your weekly routine. These meals are packed with essential nutrients that are key to having happy skin, strong nails, and luscious hair. 

Millions of people deal with hair loss in some form or another. For women, it’s common for the hair cycle to become disrupted by hormone fluctuations or childbirth. If you’ve recently given birth, or your hair is thinner than it used to be, these meals could help support your hair growth.

You’ll find throughout these recipes the same focus on a few key aspects. These include protein, omega 3 fatty acids, biotin, B12, folate, and iron. These are necessary to support healthy hair growth, skin health, and nail strength. These nutrients are also key to good overall health, so sharing these meals with your family will help keep everyone happy and healthy. 

Here are 4 quick and easy meals to make your family support healthy hair, skin, and nails.

Baked salmon with veggie broth quinoa 

This meal is not only extremely simple but it’s also packed with nutrients. 

Salmon is a fatty fish that contains protein, beneficial omega fatty acids, B12, and iron. Omega-3s are beneficial for hair growth, increased hair thickness, hair follicle health, and may soothe inflammatory acne.  Top your salmon with lemon, dill, and sliced garlic, and cook at 450 degrees for 12-15 minutes. 

Quinoa contains all nine essential amino acids, magnesium, b-vitamins, calcium, vitamin e, and antioxidants. When it’s cooked in a tasty chicken or veggie broth, the quinoa takes on a luscious texture. 

Spinach and feta frittata 

This easy Saturday morning breakfast can feed the whole family while helping them get needed vitamins and minerals. 

Egg yolk contains beneficial vitamins like omega fatty acids, vitamin A, vitamin E, b-vitamins like biotin, iron, and folate. The B vitamins (pantothenic acid, B12, biotin, folate) are really notable here because B vitamins are absolutely essential for hair, skin, and nail health. According to WebMD, two eggs can provide 46 percent of your daily B12 value and 39 percent of your daily pantothenic acid (b2) value. 

A frittata for a family of 4 normally contains around 8 eggs, heavy cream, and any fixings that you’d like. Whip up the ingredients in a greased cast iron pan and bake for 8-10 minutes.

Avocado toast with poached egg

Avocado toast isn’t just trendy and “instagramable” – it also has some great health benefits. Avocados are packed in B vitamins and vitamin E which are needed for healthy hair, skin, and nails. It’s a great source of biotin which can help support a healthy hair growth cycle. 

Add a protein, biotin-rich egg on top and you’ve got yourself a healthy meal to support.

Blueberry and chia seed smoothie

vitamin rich meal ideas

Photo by Daria Shevtsova from Pexels

A smoothie, if made correctly, can serve as a whole meal. If you want to make a blueberry smoothie that can support hair, skin, and nail health while also serving as your lunch – this is what you need to know. 

Blueberries are packed with antioxidants, fiber, folate, vitamin A, vitamin E, and beta-carotene. The combination of proanthocyanidins in blueberries can help stimulate hair follicles and increase hair growth. 

A fruit smoothie, when paired with a source of protein and fat, is considered a whole meal. A healthy, plant-based source of both fat and protein can be found in either hemp seeds or chia seeds. Both contain healthy omega fatty acids and are great for overall health. 

This smoothie also offers you a healthy kick of fiber for a healthy digestive system. 

Try these healthy meals with your family

These 4 meals are quick, easy, and chocked full of beneficial vitamins and minerals. 

The importance of eating a diet rich in vitamins goes so far beyond the benefit of hair growth and clear skin. The vitamins that support hair growth, skin health, and nail strength, are the same vitamins and nutrients that support the rest of your body. 

Omega-3s are anti-inflammatory and are amazing for brain health and cardiovascular health. Omega-3s may ward off Alzheimer’s disease, reduce the risk of heart events, and lower blood pressure. 

Antioxidants are anti-inflammatory and support healthy immune function. They also help fight free radical damage which is believed to play a role in cancer and heart disease. 

All 8 B vitamins (the previously mentioned pantothenic acid, B12, biotin, and folate) support the nervous system at large and maintain the health of your skin cells, brain cells, and more.

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