Although it may sound odd, hair and nails are actually a modified form of skin. Because the three are so closely related, vitamins that benefit one often prove beneficial for the other two. To keep your hair, nails and skin looking their best, maintain a balanced diet rich in vitamins A, B and E. Remember: healthy skin, hair and nails reflect a healthy body.
Vitamin B-Complex
B-complex provides essential nutrients for healthy skin, hair and nails. The complex is a group of 12 related substances that usually work together to benefit the body. Of the 12 vitamins, biotin (vitamin B7) stands out as a particularly vital nutrient.
According to LifeExtension.org, studies have shown that taking biotin supplements can significantly increase nail thickness and strength. Conversely, a biotin deficiency has been shown to result in hair loss and the itchy, flaky skin of dermatitis. However, taking biotin supplements can rectify both of these conditions.
Biotin-rich foods include bananas, rice and oatmeal. Foods high in B-complex include whole-grain products, egg yolks, poultry, fish, liver and milk.
Vitamin E
Vitamin E is a potent antioxidant that can help improve skin, hair and nails. The vitamin is known to help reduce wrinkles and fine lines by ridding the body of free radicals, unstable molecules that attack the protein fibers responsible for skin's elasticity. In addition, Holisticonline.com reports that vitamin E improves blood circulation to the scalp, thus boosting the health and growth of hair.
Finally, while there is no clinical data showing that vitamin E can strengthen healthy nails, according to LifeExtension.org, there is some evidence that vitamin E can improve certain nail conditions, such as yellow fingernail syndrome. Vitamin E is found in foods such as wheat germ oil, almonds, mustard greens and sunflower seeds.
Vitamin A
This vitamin is crucial for the maintenance of healthy skin tissues and can promote hair growth as well. Like vitamin E, vitamin A is an antioxidant that expels wrinkle-causing, skin-damaging free radicals from the body. Moreover, Herbs2000.com reports that low levels of vitamin A in the body can cause the skin to become dry and flaky and can even result in an acne outbreak.
With respect to hair growth, vitamin A is known to encourage your scalp to produce sebum, a type of oil that can make hair lustrous and soft. However, Causeofhairloss.org warns to take vitamin A for hair growth with caution: too much sebum can clog hair follicles and actually cause hair loss. In addition, excessive amounts of vitamin A may be toxic. Vitamin A-rich foods include carrots, eggs, cheese, fortified milk, and liver.
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