For your hair and nails to be healthy, you need to have certain vitamins in your diet. Proper nutrition helps prevent problems such as hair loss, brittle nails and hair, split fingernails and dryness. You can get these vitamins from food sources or through supplementation. If you suspect a vitamin deficiency, speak to your doctor before supplementing.
Vitamin B Complex
The B vitamins, including folate, biotin, inositol and vitamin B-6 are used to promote hair and nail health. The vitamin B complex can boost your hair growth cycle and prevent brittle and cracked fingernails. Food sources for the B vitamins include wheat bread, whole grain cereals, fish, poultry, eggs, milk, yogurt, beans, peas and cheese.
Vitamin C
Vitamin C is a vitamin recommended by the Vitamins & Nutrition Center for hair health. The vitamin C supplement you take should contain bioflavonoids, since they work with the nutrient to optimize hair and fingernail health. A lack of vitamin C in the diet can cause hang nails to appear. Food sources of vitamin C are grapefruit, oranges, kiwi, peppers, broccoli, kale, tomatoes and strawberries.
Vitamin A
A deficiency in vitamin A may cause brittle and dry hair and nails. Vitamin A aids the body in processing protein, which is needed for strong hair and nails. The nutrient carotenoids work in conjunction with vitamin A for better absorption. Foods that contain high amounts of vitamin A are collard greens, carrots, sweet potatoes, peppers, liver, fortified milk and cantaloupe.
Vitamin D
Without vitamin D, your body would not be able to properly absorb the mineral calcium. Calcium deficiency can result in dry and brittle nails and hair. If not taken as a supplement, vitamin D may be found in foods such as fortified milk, fortified cereal, eggs and fish.
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