Fish like salmon, sardines, mackerel, trout, pilchards, kipper, herring and eel are all high quality sources of protein and essential fatty acids (EFAs) omega 3 and omega 6. Those fatty acids are crucial to hair, skin and nail health, according to the University of Maryland Medical Center, which writes that EFAs “help stimulate skin and hair growth, maintain bone health, regulate metabolism and maintain the reproductive system.” Other research shows that these oils also can help defeat dull, dry hair and scalp and improve luster and shine. But baby mamas beware: Pregnant and lactating women need to consult their doctors on safe consumption because certain fish can contain mercury and other toxins..
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