By : Apeksha Thakkar Clinical Dietitian, Certified Diabetes Educator and Nutrigenomic Counselor

The Beauty Secrets of Protein

Glowing and smooth skin, strong and pink nails, shiny hair. These are not only the signs of being beautiful for most people-but these outward features are also vital clues to the mystery of what is happening inside your body. Poor eating habits and unhealthy lifestyle are the major cause of skin damage and brittle, weak nails .But instead of addressing the root cause of these problems, people opt for cosmetic products and treatments.

To keep your skin and fingernails healthy, it is essential to nourish yourself from the inside…


Nutrition is essential in how gracefully you age. Since your skin, hair, and nail cells are constantly renewing themselves, they need a consistent supply of adequate nutrients to work effectively. Eating the right food is also important to minimize wrinkles, inflammation, weak nails and other conditions. And while vitamins and minerals are renowned for their multitude of benefits in enhancing beauty, there is another equally important nutrient when it comes to your skin and nail health - “Protein”


Protein is critical for physical growth and maintenance of the body’s tissues and organs. It is an essential component of the skin, muscle, bone, organs, hair, and nails. Amino acids are the primary elements that make up protein.


 Eating adequate protein rich food every day is an easy and natural way to support hair, nail and skin health.

                                                                                   THE BEAUTY BENEFITS OF PROTEIN INCLUDE

   1. Provides structure and support

The body converts the protein consumed into amino acids, reuses them to make other proteins, including the collagen, elastin and keratin, the structural substances that make up healthy skin, and nails.

a) Keratin is the main protein that makes up the nails, hair and the surface layer of the skin. It keeps your skin rigid, firm and helps reduce damage to the body tissues by providing barrier protection in the skin.

Keratin provides the nails with strength and resilience and protects them from damage.

b) Collagen is a protein that makes up 75-80% of your skin. When we are young, the collagen in our skin is at healthy levels, hence our skin is smooth and glowing. But as we age, the collagen production begins to decline, which breaks down the structure of our skin causing wrinkles, fine lines and sagging and weak, brittle nails.

In short, both keratin and collagen are building blocks of skin and nails and act as moisturizers and protectors.


c) Elastin which is similar to elastic gives the skin its ability to regain its shape after being stretched. The flexibility of elastin can be seen when we talk, smile, laugh or chew. As one undergoes the wear and tear of aging and with exposure to sun and pollution elastin fibre too breaks down causing your skin to wrinkle and sag.

d) Amino acids are also very important in the field of beautification. Glutamine, an amino acid, helps balance the pH of the skin and gives it a healthy barrier to protect itself. Glycine and Lysine lend strength, firmness, elasticity, and flexibility to the skin.


  2Protects from harmful effects of Free Radicals


Furthermore, amino acids have antioxidant properties that provide protection from free radicals (e.g. UV rays from sunlight) which can damage the skin, resulting in wrinkles, loss of firmness, and sagging skin.


   3. Healing and Regeneration of Cells

One of the major functions of protein include healing and repairing damaged tissue, including that of hair, skin and nails. Also, Amino acids enhance the cell turnover (the removal of old skin/hair/nail cells to replace them with new cells), important for maintaining and renewing beautiful skin.



Sources of Protein

The Takeaway

Eating healthy and right should not end with growing up. Good nutrition should be an integral part of your life, no matter how old you are. Your overall health and even your appearance depend on the quality of your diet. What you eat has an effect on everything from your hair to your skin to your nail health. Consider wholesome protein snacks, GRD Bix or GRD Lite as per your need to meet daily protein requirement along with 18 essential nutrients.


                                                                                   Recipe for Healthy Skin and Nails


Three Bean Salad (serves 4)


½ cup kidney beans (rajma), soaked overnight

½ cup white chickpeas (kabuli chana), soaked overnight

½ cup black eyed beans (lobia), soaked overnight

1 medium sized onion , finely chopped

1 tomato , finely chopped

½ cucumber , thinly sliced

1 cup bell pepper (green,yellow ,red) , finely chopped

1 tbsp finely chopped coriander leaves

½ tsp black pepper powder

2 tsp Olive Oil

1 tbsp lemon juice

1tsp roasted cumin powder (Jeera)

½ tsp chaat masala

Salt, to taste


Combine and pressure-cook the legumes with 3 cups of water and salt for at least 6-8 whistles.

Allow the pressure to release naturally and drain any excess water.

Take a large bowl and combine all the ingredients mentioned above.  

Mix and adjust the seasoning as per taste. Allow the flavours to blend and serve.

Nutritional Information (per serving)


 110 kcal


20 gms


6 gms


1 gm


6 gms


Key Takeaways

Protein is an important element for development and maintenance of skin, hair and nails. GRD superior proteins constitute 18 essential amino acids and can be great inclusion to regular diet; moreover, they are cholesterol free, keeping in mind heart and overall health.


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