The care of hair and nails has deep roots in history, dating back to ancient times. In Ancient Rome, hair symbolised status and beauty. Roman women, as well as men, paid close attention to their hair, using oils and ointments made from aromatic herbs and essential oils. The art of cosmetics was highly developed, and hairdressers, known as “tonsores” and “ornatrices”, were respected figures in society. Nails, like hair, were meticulously groomed, using bronze tools to trim and polish them, along with perfumed oils to soften them.

In the Renaissance

During the Renaissance, beauty became a central theme in both art and daily life. Women at court adopted elaborate hairstyles, and nail care reached new levels of refinement, with the use of beeswax-based pomades and oils to give nails shine and strength. Even then, diet was considered essential for maintaining natural beauty. While the understanding of nutrition’s role in the wellbeing of hair and nails was more empirical than scientific, its importance was recognised.

The Modern Age

With the advent of the modern age and the growth of science, the role of vitamins and minerals in the health of hair and nails became clearer. Nutrition became a focal point in preventing issues such as hair loss and brittle nails, emphasising the need for specific nutrients to maintain health and beauty.

Diet and Good Habits for Healthy Hair and Nails

Today, nutritional science offers a clear understanding of the essential nutrients required for healthy hair and nails. To keep them strong and resilient, it is crucial to follow a balanced diet and adopt healthy daily habits.

Essential Nutrients:

Proteins

Hair and nails are primarily made of keratin, a structural protein. Consuming high-quality protein sources such as eggs, lean meat, fish, legumes, and nuts helps ensure an adequate intake for keratin production.

Biotin

Also known as vitamin B7, biotin is essential for hair growth and nail health. Foods rich in biotin include eggs, almonds, spinach, and sweet potatoes.

Zinc

This mineral is vital for tissue repair and cellular growth. It is found in foods like red meat, pumpkin seeds, lentils, and nuts.

Iron

Iron helps transport oxygen to hair follicles, supporting hair growth. Iron-rich foods include red meat, spinach, legumes, and fortified cereals.

B Vitamins

Vitamins B3 (niacin), B5 (pantothenic acid), and B1 (thiamine) are crucial for the health of the skin, hair, and nails. They can be found in whole grains, meat, fish, and leafy green vegetables.

Vitamin E

A powerful antioxidant, vitamin E protects cells from oxidative damage and promotes blood circulation in the scalp. It is present in nuts, seeds, and vegetable oils.

Silica

Important for collagen production, silica strengthens hair and nails. Foods like cucumbers, peppers, and whole grains are good sources of silica.

Good Habits for Maintaining Healthy and Beautiful Hair and Nails:

Hydratation

Drinking enough water is essential for keeping hair and nails hydrated and strong.

Avoid Harsh Treatments:

Excessive use of heat, chemicals, and aggressive treatments can damage hair and nails. Opt for gentle products and natural treatments.

Protection from External Factors:

Use gloves when doing household chores or handling chemicals, and protect your hair from the sun and pollution with hats or specific products.