The Secret to Beauty: Sufficient Dietary Protein Intake and Its Effect on Hair, Skin, and Nails
Want the real secret to healthier hair, skin, and nails? As a Registered Dietitian Nutritionist, it is no surprise to me, but it may be a surprise to you…protein! And I mean the protein you are eating on a daily basis. Protein is an essential nutrient the body requires for a multitude of vital functions, including: building and repairing tissues, transporting oxygen, aiding digestion, providing energy making hormones and enzymes, regulating the pH balance of blood, supporting the immune system, and storing and transporting nutrients throughout the body. Proteins are made up of amino acids which come in 20 different types and the sequence of the amino acids in a protein determines its structure and function and your body uses these amino acids to perform the functions listed above. Hair, skin, and nails are all influenced by your dietary intake of proteins as they are made of proteins called keratin, collagen, and elastin which require dietary protein to be produced in the body.
As I just mentioned, protein is required for the body to produce keratin. Keratin is a protein which is produced by the body using amino acids from dietary protein. Aside from protein, nutrients such as biotin (vitamin B7) and vitamin A also support your body’s natural keratin production. Foods which are high in protein and support keratin production in the body include: lean meats such as chicken and turkey, fish such as salmon, dairy products, eggs, legumes and beans, and nuts and seeds. According to the National Institutes of Health (NIH), foods which are high in biotin include organ meats, eggs, fish, meat, seeds, nuts, and certain vegetables (such as sweet potatoes). Rich dietary sources of vitamin A include: leafy green vegetables (kale, spinach, broccoli), orange and yellow vegetables (carrots, pumpkin, sweet potatoes), tomatoes, red bell pepper, eggs, beef liver, fish oil, milk, and cantaloupe. When you don’t eat enough protein, your hair quality can suffer as a result; the effects of protein deficiency on hair quality can include weak or brittle hair or even hair loss. People who undergo weight loss surgeries such as gastric bypass or gastric sleeve surgery often times wind up with hair loss as a result of not being able to eat enough protein as a result of their surgery—this is why it is extremely important for these patients to focus on quality protein sources post-operation.
Dietary protein also has a huge role to play in the structure of skin. Skin is made up of proteins called collagen and elastin which are made in the body and are entirely dependent on the intake of protein in the diet. When you eat enough protein through your diet, your skin’s elasticity and hydration will be improved. Wound healing and repair can be delayed if you do not have enough protein in the diet to supply keratin for the skin. If you do not eat enough protein, skin may also appear dull and age prematurely, resulting in wrinkles and sagging skin.
Are you a fan of shiny, strong nails? If so, incorporating enough protein into your diet is essential! Our nails are primarily made of keratin, which as I mentioned earlier is a type of protein that plays a crucial role in nail health. When your body doesn’t get enough protein, it can result in a range of issues, including weak, brittle, and easily breakable nails. This deficiency can lead to frustrating nail conditions, such as slow growth rates and increased susceptibility to damage. To promote healthy nail growth and achieve those robust, glossy nails you desire, it’s important to focus on a balanced diet rich in protein. Foods such as lean meats, fish, eggs, dairy products, legumes, nuts, and seeds can provide the protein your body needs. By ensuring you consume ample protein, you'll not only support the health and strength of your nails but also promote faster growth, making your nails look and feel their best. Prioritizing protein in your diet can lead to noticeable improvements in your overall nail health over time. Anecdotally, when I was younger I always had brittle nails and they would break on everything and looking back I am certain I was not eating enough protein; as an adult I prioritize protein in my diet and now my nails are strong and grow faster than ever!
How much protein is enough? As a general guideline, you’ll want to eat at least 0.8 grams of protein per kilogram of your bodyweight. To convert your bodyweight from pounds to kilograms, simply divide by 2.2. Now for an example: an individual who weighs 140 lbs (140/2.2= 63.6 kg) would need at least 51 grams of protein per day (0.8 x 63.6 = 50.9). For active individuals, you’ll want to eat at least 1.2 grams per kilogram of your bodyweight to have enough dietary protein.
Do you want healthier hair, skin, and nails? The key is protein! This important nutrient helps your body in many ways. It builds and repairs tissues, carries oxygen, aids digestion, provides energy, creates hormones and enzymes, balances blood pH, supports the immune system, and stores nutrients. Your diet affects your hair, skin, and nails because they are made of proteins like keratin, collagen, and elastin, which need dietary protein for production. Keratin is essential for healthy hair and nails. Your body makes keratin from amino acids found in the protein you eat. Besides protein, biotin (vitamin B7) and vitamin A also help with keratin production. Good sources of protein include chicken, turkey, salmon, eggs, dairy products, legumes, beans, nuts, and seeds. By prioritizing protein in your diet, you can improve your hair, skin, and nails over time.
