by Jennifer Adler, M.S., C.N
Just like a glowing complexion, the strength, resilience and shine of hair and nails begins with good nutrition.  Many common foods can help protect your hair and nails against the damage caused by sun exposure and environmental pollutants - whild benefiting your overal health and saving you money on body care products.  Here's a grocery list for gorgeous hair and nails.

the poser of portein
Our hair and fingernails are made of 98% protein!  So, in order to have the building blocks for strong hair and nails, we need plenty of protein in our diet.  Protein is made up of amino acids, which are required for the growth and maintenance of our body tissues.  In addition to hair and nails, it is a primary component of our muscles, eyes and internal organs, especially the heart muscles and brain.

Protien also helps the body maintain a healthy immune system and can help us sustain our energy throughout the day.  Our bodies use it to produce important hormones such as insulin and to transport nutrients in the blood stream.  Some examples of strong protein sources included eggs, meat, poultry, fish and legumes.  Eggs are considered to be the "perfect protein" because they are thought to have the most balanced amino acid ratio.

Magnificent minerals
A wise woman once told me that every gray hair represents a day with too few minerals.  It's not quite so simple.  The color of our hair is produced by special cells that gradually die as we age.  But it is true that hair is loaded with minerals - and including more minerals in your diet may help those color cells live longer.  Getting enough minerals like zinc, silicon, selenium, copper and iodine from the foods you eat can help maintain vibrantly colored hair that grows quickly and is strong.  One way to tell that a food is mineral-rich is its deep, dark color: think beets and green, leafy vegetables like kale and spinach.

Remember your ABC's
Vitamins A, B and C can all promote hair and nail growth while also helping to maintain hair color.  So make sure you're getting them in your diet in the form of meat, nuts, whole grains, fresh fruit and vegetables.

Fat is your friend
Have you noticed how some pople's hair and nails have a glossy sheen?  This could be because they're getting enough healthy fats in their diet.  Among their many other benefits, essential fatty acids have been shown to be a key factor in hair and nail health.  Cold-water fatty fish like salmon and tuna are great sources.

Water, water everywhere
Do you want your hair to be more vibrant and strong?  Even being slightly dehydrated can lead to hair that is dry, lifeless and brittle.  Water is a basic component of all life.  Aim for eight glasses of water per day to maintain optimum overall health.  You hair will thank you!!

Jennifer Adler holds a Maser of Science in Clinical nutrition and Counseling from Bastyr Univerisity, where she is an adjunct factulty member.