People often focus on body weight as the most common indicator of a person’s health status; in reality, the skin is the most accurate indicator of overall health. Malnutrition and vitamin deficiencies can be reflected from skin structures like the hair and the nail. Dry, brittle, thin hair and ridged, dry, cracked nails may be a sign of deficiencies of essential vitamins and nutrients in the body. If you dream of long,full-volumed, lustrous, beautiful and healthy hair and nails, this article will help you discover essential vitamins to promote hair and nail growth
People would spend ample amount of money just to make sure that they have beautiful hair and nails. Truly, to have healthy hair and nails is something that most people would want, not just be for vanity reasons but because the hair and the nails are indicators of the person’s overall health. Cliché as it may sound; true beauty comes from the inside. Taken in a different context, to ensure beauty in general or specifically of the hair and nails, the person needs to be healthy from the inside. You don’t need to be seen frequently in the salon or spa nor should you be using multitude of beauty products; hair and nails growth can be achieved through proper nutrition and healthy diet. The following are essentials vitamins that can promote hair and nail growth:
Retinol also known as Vitamin A helps in forming and maintaining healthy skin, hair and nails. It comes from food sources like animal liver, eggs, milk and meat. It is also abundant in vegetables and fruits like carrots, cantaloupe, squash, sweet potatoes, broccoli, spinach, and dark green, leafy vegetables in the form of beta-carotene. Vitamin A is also known for its anti-oxidant property which protects the tissues from free radicals that can cause premature aging.
Vitamin B-complex is essential for cell growth and metabolism of fatty acids. Vitamin B7 or Biotin specifically is essential for hair and nail growth. Because of the importance of Biotin for the hair and nail, it is sometimes referred to as Vitamin H which stands for vitamins for “Haar and Haut”- meaning hair and nails. Hair loss and ridges on the nails or nails that easily breaks off can result from insufficient biotin in the body. To ensure adequate intake of Biotin, eat foods like eggs, milk, soy beans, yogurt, whole grains, beans, mushrooms and vegetables like cabbage and Brussels sprouts. Most products for hair and skin out in the market contain Biotin as a natural ingredient. Biotin supplements are also available in most pharmacies. Vitamin B1 on the other hand promotes circulation which is needed for healthy scalp. It can be found in rice, bran and pork meat.
Food sources like cantaloupe, citrus fruits- lemon, oranges, grapefruits, berries and vegetables like broccoli, spinach, Brussels sprouts, cauliflower, cabbage are rich in Vitamin C. Vitamin C is needed for growth and repair of tissues. The anti-oxidant property of Vitamin C is beneficial for the skin, hair and nails; protecting the integumentary system form the harmful effects of free radicals. This vitamin is also needed in the production of collagen, an important protein which makes up the skin and skin structures like hair and nails.
It is a fat soluble vitamin that modulates cell growth and immunity. It also maintains calcium and phosphate absorption. Vitamin D is essential to keep the nails strong and is used to treat several skin conditions. It also important in the development of hair follicles and production of keratin- a protein found in hair and nails. Beef liver, eggs, dairy products and fish species like catfish, sardines, tuna and salmon are rich with Vitamin D.
The most well known and popularly used vitamin for healthy skin, hair and nails is Vitamin E. Regulation of Vitamin A, anti aging property, antioxidant effects, promoting blood circulation, increasing cell’s oxygen uptake, and protection from sun damage are some of the beneficial effects of Vitamin E. Nuts, vegetable oils, kiwi, mangoes, tomatoes and avocadoes are examples of food sources for Vitamin. E
Healthy skin and nail growth can be achieved by simply making sure that you consume healthy foods that are rich with vitamins that can promote hair and nail growth. Identifying these vitamins is literally as easy as knowing you ABC’s (alphabet)- all need are Vitamins A, B. C. D. E.