Hair, skin, nail vitamins are essential to avoid dry, scaly skin, brittle nails, and unhealthy hair. Overall health is a snapshot of a person’s fingernails, hair, and skin. Good hygiene of hair, skin and nails will enhance a youthful look and delay your aging process.
Healthy hair, skin, and nails all require ample amounts of vitamins A and B. In addition to vitamins A and B, nails need vitamins C and E. Skin needs all four vitamins A, B, C, E, and an additional vitamin, K. Healthy hair, skin and nail vitamins breakdown as follows:
Skin Vitamins = A, B, C, E, K
Nail Vitamins = A, B, C, E
Hair Vitamins = A, B
As indicated above, nail vitamins and skin vitamins requirements are the same, except for an additional vitamin K necessary for a healthy glowing skin. In addition to nail vitamins, your body needs calcium, fatty acids, zinc, and silica for healthy pink fingernails.
Skin Vitamins
Skin vitamins plus zinc, alpha-lipoic acid and hyaluronic acid is necessary for good skin health. Vitamin K is an agent for repairing bruises and the dark under-the-eye circles, which is actually a form of bruising. Alpha-Lipoic acid is a water and oil-soluble antioxidant and its job is to boost other antioxidants’ effectiveness. Hyaluronic acid manufactured by the body helps the skin retain moisture. Zinc is a healing mineral for acne, eczema, and psoriasis and reduces scarring. Foods rich in zinc are lean meat, poultry, and oysters.
Hair Vitamins
Hair vitamins include vitamins A and B. Vitamin A stimulates the scalp to deliver oil to hair ends. If hair is deficit in vitamin A, then it will be dry and brittle. If your body has too much vitamin A, then hair will be too oily. Vitamin A is derived from eating: peaches, apricots, carrots, cabbage, broccoli, spinach, eggs, cheese, meat, and milk. Leafy greens are an excellent source of vitamin A to promote hair growth. Hair vitamin B includes Biotin (vitamin B7) and Niacin (vitamin B3). Biotin helps hair growth and is found in foods such as liver, milk, rice, egg yolks, and whole grains. It is extremely rare that anyone is deficient in Biotin. Another hair vitamin is niacin or vitamin B3 and its role is to stimulate the scalp for optimum circulation. Foods rich in niacin are: turkey, chicken, fish, and wheat germ.
Hair and Skin Vitamins
Hair and skin vitamins have two vitamins in common, vitamin A and B. Skin has three additional ones, vitamin C, E, and K. Skin is the largest epithelial tissue of the body. Vitamin C can actually be drained from the body if you stay out in the sun too long. Sun exposure in moderation is beneficial because of vitamin D, if proper sunscreen is used. Vitamin C supplements are excellent for maintaining collagen. Vitamin C needs to be replenished daily. Food sources for vitamin C are: strawberries, citrus fruits and juices, green peas, tomato sweet peppers, and cantaloupe.
According to Free Radical Biology & Medicine journal study, vitamin E slows the aging process by reducing collagenase production or the breakdown of collagen. Collagen is the support structure for the skin. Vitamin E depletion can cause skin to be vulnerable to sunburn and damage. Foods with ample amounts of vitamin E are: olive and sesame oils, leafy vegetables, almonds, Salmon, beans, and lean meat. Vitamin E is beneficial to cardiovascular health. Vitamin E combined with vitamin C, selenium, and beta carotene is more effective and is vital for cellular tissues of the body. Researchers of Texas Tech University, Lubbock, Texas, have found low levels of selenium in the body have increased risk of cancer. Selenium minimizes ultraviolet light damage by diminishing sunburn risk. How to get selenium in foods? Eat sesame seeds, whole grains, wheat germ, and Tuna.
Hair and skin vitamins promoting healthy skin and hair scalp is vitamin E and niacin. Skin of the scalp is positively impacted by vitamin E and niacin stimulates blood flow to hair follicles. In some cases, hair loss can be stimulated by hair and skin vitamins.
Nail Vitamins
Nail vitamins include A, B, C, and E. Fingernails are composed of keratin and made stronger with the intake of protein. Nutritionists recommend eating eight ounces of red meat, chicken, or fish a day. Vegetarians will need to supplement their diet with calcium and protein.
What else do fingernails need? Calcium, silica, zinc, fatty acids, and vitamin B12. Calcium keeps fingernails from getting too brittle. Natural food sources are: mustard greens, spinach, turnip greens, and collard greens. It is recommended you get 1200 milligrams a day. For days you are unable to eat “greens,” you can supplement your calcium. Calcium has other benefits as well. It promotes blood clotting, regulates heart beat, and muscle tone. Zinc deficiency is indicated by temporary white spots on the nail. Foods including zinc are: fish, milk, eggs, and meat. Vegans’ food source is pumpkin seeds or nail vitamins.
Silica deficiency is indicated by slow nail growth but can be supplemented by nail vitamins. Silica can be found in nettle, oatstraw, and horsetail. Use these three together in a slow boiling tea for maximum nutrients capture. Silica is often found in skin care products. It is vital for healthy teeth, hair, skin, nails, and bones, to name a few.
Fatty acids prevent nails from becoming brittle and include rich omega-3s. Eating non-farmed salmon, broccoli, olive oil, cabbage and squash will help your nails be strong and healthy. Flaxseed is a source of fatty acids for Vegans. Supplementing diet with fatty acids can assure you of necessary nutrients for healthy nails.
Water is the nail’s worst enemy. Use rubber gloves to protect your nails and skin. Use hand cream that has vitamin E to keep your hands youthful looking.
Hair, Skin, and Nail Vitamins
Hair, skin, and nail vitamins are related closely with vitamins A, B, C, E, and K. Common foods can be eaten to serve dual purpose for nails, skin, and hair such as meat and eggs. Sometimes eating hair, skin, and nail beneficial foods is just not possible or foods are lacking in superior vitamins and minerals. In that case, choose hair, skin, and nail vitamins supplements to insure you have healthy hair, skin and nails.
References
http://findarticles.com/p/articles/mi_m0846/is_10_21/ai_86035121/
http://jn.nutrition.org/cgi/reprint/115/9/1196.pdf
