Your hair, skin and nails all fall under the category of dermatology, according to the American Academy of Dermatology. Vitamins for hair, skin and nails all need to be part of a well-balanced diet. By consuming these vitamins, you will be improving your overall health as well as your hair, skin and nails.
Biotin for Nails
Nails can reveal a lot about your overall level of health, according to the American Academy of Dermatology. B vitamins are necessary for your overall health, but one B vitamin in particular is needed for nail health. Keep your nails healthy by consuming biotin, a form of vitamin B, states Medline Plus. Start taking biotin supplements to increase your nail thickness. Taking 2.5mg of biotin daily can help you in this area. Get your biotin by eating a variety of foods rich in the nutrient. These include dairy products such as eggs, milk, cheese and yogurt. Lean protein such as fish, lean beef and legumes contain biotin, according to Medline Plus. Another lean protein source of biotin is found in legumes. Legumes include soy beans, lentils, split peas and other beans.. Whole grains and whole-grain products such as cereals, pastas and bread are rich sources. Whole grains include oats, wheat bran, oat bran, barley, brown rice and millet. Vegetable sources of this B-vitamin include sweet and white potatoes plus broccoli.
Vitamin B6 for Hair
Vitamin B6 is necessary for hair growth and health, states holisticonline.com. An alternative name for vitamin B6 is pyridoxine, according to Medline Plus. As B6 is water soluble, your body cannot store this vitamin. That means you need to replenish this vitamin daily. Get your vitamin B6 in supplement form by consuming 50mg three times daily, according to holisticonline.com. Start helping your hair health by consuming foods rich in the nutrient. These include the vegetables carrots, peas and cauliflower states holisticonline.com. Start eating breads, pastas and cereals that have been fortified with the nutrient. Vitamin B6-rich protein sources include fish, meats, eggs and legumes, states Medline Plus. Nuts and whole grains are other foods that will supply you with this hair-healthy nutrient.
Vitamin C for Skin
Vitamin C is an antioxidant that can help your skin health. The antioxidant properties help fight the free radicals in your body. Free radicals can result in signs of aging, states Medline Plus. Vitamin C helps form the protein collagen, which is essential for skin health. In fact, eating a diet rich in this vitamin may help your skin look younger, according to the Mayo Clinic. Most fruits and vegetables contain this vitamin. Citrus is one category of fruits that contain the largest amounts of the nutrient. Citrus fruits include grapefruit, tangerines, oranges, lemons and limes. Another rich source is berries including blueberries, cranberries, strawberries, marionberries, huckleberries plus both red and black raspberries. Tropical fruits such as pineapple, papaya and mango contain rich levels of the skin-healthy nutrient. Vegetable sources include broccoli, cauliflower, cabbage, brussels sprouts and winter squash. Sweet and white potatoes, green peppers, red peppers and leafy greens will also supply you with rich amounts of this needed nutrient.
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