Here’s an unusual combination of health problems: you’re experiencing hair loss, you noticed that your nails are weaker than they used to be, and you’re not sleeping well. It’s not bad luck; a unique set of dietary deficiencies causes these health complications, and many people suffer them.
Here’s what you’re not doing right: you’re not following a balanced diet. You might have a protein, calcium, and iron deficiency, which causes your hair follicles to weaken, your nails to lose strength and your night to be agitated, mainly because your body is trying to tell you something!
The good news is that you can correct your diet and will, eventually, overcome the insufficiency, hopefully going back to normal in no time.
The way to do it is easier than you think; you must eat food rich in proteins, calcium, and iron. To help you with that, we’ve compiled the 10 foods you need to eat for strong hair, resistant nails, and a good night’s sleep.
Remember, it’s never about only eating the following superfoods but incorporating them in a balanced diet while you maintain an active lifestyle and stay away from bad habits. If you’re ready, let’s get started!
#10 – Spirulina
Spirulina is a well-known superfood. If you haven’t heard of it, let us tell you all about it. Spirulina are green-blueish microscopic algae high in all three compounds were looking for: proteins, calcium, and iron. The quality of spirulina’s proteins is up there with egg proteins. Enjoy powdered spirulina or on tablets to experience its benefits.
#9 – Parsley
Parsley, the leafy green herb, is highly aromatic and gives a distinctive flavor to stews and pasta. It has reasonable amounts of calcium, and iron and is an excellent source for vitamin K too. What you might not know is that parsley has one gram of high-quality proteins for every half a cup, and that’s plenty.
#8 – Spinach
With a whopping 4 grams of protein for every 100 grams (a salad) and being a leading source for iron, spinach is one of the best things you can eat to regain your health.
Many other dark, leafy greens have similar properties, but spinach has hefty amounts of calcium too; the main reason this bitter plant made it to our list.
#7 – Milk
If you were wondering, this list is not all about plants and algae. Milk is the most popular source of calcium and protein around, and being an animal-based food, it’s naturally high in iron. Casein and whey are the predominant proteins in milk, and although milk has gotten a bad reputation in the last few years, it’s still super nutritious.
#6 – Alfalfa sprouts
If you’re looking to give color and a crunch to your salads while improving your health, then alfalfa sprouts are for you. 100 grams of the refreshing microgreen has 32mg of calcium, 6% of the iron you need in a day, and 1 gram of protein per serving (1 cup.)
#5 – Asparagus
Asparagus adds minimal calories to your diet, and that’s impressive considering all the vitamins and nutrients they bring to the table. Protein, iron, and calcium are present, but also phosphorus, magnesium, vitamin A, C, and K. Asparagus are delicious too, especially if you grill them and drizzle them with olive oil.
#4 – Beans
The most significant plant-based protein source on earth comes in the form of legumes, including beans, chickpeas, and lentils. Beans, in particular, offer you calcium and lots of iron, making the kidney-shaped seeds the meat of the plant kingdom. Mash them or make a hearty soup out of them, but add them to your diet, today.
#3 – Almonds
All nuts are superfoods by today’s standards; they have lots of antioxidants, monosaturated fatty acids, proteins, minerals, fiber, and vitamins. They also add a few calories to your organism, making them the healthiest snack you can find. Enjoy them in granola at breakfast or source an organic nut butter for a mean Pb&J sandwich.
#2 – Kale
Like spinach and broccoli, kale has plenty of iron, vitamin K, calcium, and even proteins. It comes as no surprise that everyone is still talking about kale after it first became popular over a decade ago. Adding kale to your salads or enjoying it in a hearty chicken broth will give your body all it needs to stay healthy.
#1 – Red meat
Last but not least, there’s meat. There are many reasons you should only eat red meat now and then, but for iron, calcium, and protein, meat is still a contender. A good steak will strengthen your hair follicles and your nails and will guarantee plenty of sleeping hours, as long as you eat it in moderation.
We’re sure you identify what your diet is missing.
Now that you know some of the finest foods for protein, calcium, and iron intake, we’re sure you know what you’re not eating enough of. So, make small changes and give your body a chance to recover and to stay strong.
Eat well, and enjoy all kinds of colorful ingredients, because food is the best medicine!
