Healthy hair, skin and nails are visible signs of vitality. What happens on the outside of your body is often an indication of what is going on inside. If you think your multi-vitamin can do more, you’re probably right.
At any given moment, somebody, somewhere is looking in the mirror and thinking, “I hate my hair!” Did you know that there are specific vitamins for hair growth? We’re here to help with a list of the 10 best healthy hair, skin and nails vitamins.
The nutrients we need for healthy hair, skin and nails are in the foods we eat. The important thing is to eat the right ones. If you feel like that’s too much work, there are supplements for healthy hair, skin and nails available at your local grocery store or pharmacy.
They’re not magic pills, but hair, skin and nails vitamins do work if you take the right ones consistently. It can be daunting to walk down the vitamin aisle of your local grocery store or pharmacy. Thousands of bottles staring at you all promising a thick mane, youthful appearance and long nails.
Whether you choose to boost your appearance with foods or a dietary supplement, these are the 10 nutrients needed for healthy hair and nails:
You have probably heard that this is the number one nutrient for beautiful hair, skin and nails. Also known as vitamin B7, biotin promotes the production of keratin, responsible for forming the structure of hair and nails. Some foods that are rich in biotin include almonds, salmon, carrots, bananas and cauliflower.
This powerful antioxidant has two jobs: One is to promote growth by stimulating blood circulation in the scalp. Vitamin E’s second job is to provide moisture to the cells which helps maintain the health of the skin, hair follicles and scalp. You can get Vitamin E by including foods like almonds, squash, olive oil and avocados in your diet.
You can make sure to get the nutrients you need but if your body isn’t absorbing them properly, they won’t do much good. Iron and collagen are needed to maintain healthy hair, skin and nails. Vitamin C allows the body to absorb iron and produce collagen. Rich sources of Vitamin C include fruits like oranges, lemons and grapefruit, berries, red bell peppers, tomatoes and cantaloupe.
Without natural oils, our bodies wouldn’t be able to produce healthy skin cells. Vitamin A helps to produce sebum, a natural skin moisturizer which keeps skin healthy and promotes the growth of healthy skin cells on the scalp. Get Vitamin A naturally with sweet potatoes, tuna, dark leafy greens and bell peppers.
Research has shown that those diagnosed with alopecia areata and other forms of hair loss are deficient in vitamin D. In fact, many people suffer from vitamin D deficiency and don’t even know it. This essential nutrient has been found to reduce hair loss and helps stimulate hair follicles. The best source of Vitamin D is found in fatty fish like salmon, sardines, halibut, mackerel, and canned tuna.
The oil glands in our skin protect and maintain the health of skin, hair follicles, and nails. Zinc helps maintain the health of the tissues surrounding the oil glands to promote healthy repair and growth. Shellfish, meat, chickpeas, dairy, eggs and whole grains are high in zinc.
An iron deficiency can cause hair loss. As important as iron is to your blood, it is also vital for maintaining the health of hair, skin and nails. Boost your iron intake by adding dark chocolate, lentils, spinach and white beans to your meals.
Healthy cells = healthy hair, skin and nails! These oils found in certain fish, seeds and nuts will keep your skin healthy and promote hair growth. Foods that contain a rich amount of omega-3s include salmon, mackerel, tuna, herring, seaweed, chia seeds and walnuts.
Collagen is important for the structure and formation of skin cells, hair and nails. While much relies on our DNA, you can help improve your skin and the quality of your hair and nails by adding silica to your diet with foods like bananas, lentils, cucumber, green beans and brown rice.
Keratin is essential for the foundation and health of hair, skin and nails. Protein helps produce keratin to make your hair and nails strong and healthy. Protein rich foods include eggs, almonds, chicken breast, cottage cheese, Greek yogurt, lean beef and lentils.
The best way to get these 10 nutrients is by eating balanced meals which include fruit, lean proteins, veggies, nuts, whole grains, and seeds. But if you feel that you may be missing some of your daily requirements, a quality multivitamin or supplement for hair, skin and nails will help you meet those nutritional needs.
However, it is important to note that too much of a good thing isn’t always healthy and taking too much of a certain vitamin or mineral can cause adverse effects. It is best to talk to your doctor before starting any new supplement.
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Linda Guerrera is the Digital Content Manager for Health Products For You. As an award-winning media professional, she has spent her entire career as on on-air radio personality, program director, voice-over artist ...
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