Many factors contribute to healthy skin, hair and nails. In addition to good personal hygiene, avoiding tobacco use and too much sun, and eating a diet rich in vitamins and minerals all help promote healthy skin, hair and nails. While supplements can provide vitamins, the American Dietetic Association recommends food sources, unless health problems or other factors make it impossible to maintain nutritional health.
Biotin
Biotin, also known as vitamin H, is one of the B-complex vitamins that supports healthy metabolism (the conversion of food to energy) and nervous system function. According to the University of Maryland Medical Center (UMMC), biotin also supports positive skin, hair and nail health. Without sufficient biotin intake, a person's skin is likely to become dry and scaly and hair and nails may become brittle. The UMMC suggests that most people consume enough biotin. However, to promote positive skin, hair and nail health, increasing consumption of biotin-rich foods may help. Valuable sources of biotin include brewer's yeast, eggs (particularly the yokes), sardines, almonds, peanuts, walnuts, pecans, peanut and almond butter, legumes, whole grains, bananas and mushrooms. Since food processing can deplete foods of naturally occurring biotin, unprocessed foods are ideal. Biotin is also prevalent in most multi-vitamins and B-complex supplements.
Vitamin C
Vitamin C, also called ascorbic acid, is a powerful antioxidant, or disease-fighting nutrient. In addition to preventing and combating illnesses, vitamin C helps the body produce collagen, a protein that supports vibrant skin appearance. According to Mayo Clinic dermatologist, Lawrence E. Gibson, M.D., an antioxidant-rich diet can prevent wrinkles and skin damage caused by sun exposure and aging. In addition, numerous dietary and cosmetic products designed to improve skin, hair and nail health contain vitamin C. Many fruits and vegetables contain valuable amounts of vitamin C, including citrus fruits, citrus juices, red bell peppers, kiwifruit, papaya, strawberries, cantaloupe, tomatoes, broccoli, baked potatoes and green peas.
Vitamin A
Vitamin A refers to a group of compounds that contribute to healthy vision, bone development and cell production. According to the Office Dietary Supplements (ODS), vitamin A also supports the body's tissues and helps the skin fight harmful bacteria that can cause infections and disease. The types of vitamin A in fruits and vegetables are known as cartenoids, which provide antioxidant benefits that benefit skin, hair, nails and overall health. Valuable food sources of vitamin A (cartenoids) include carrot juice, carrots, spinach, kale, cantaloupe, apricots, papaya, mango, peas, tomato juice, peaches and sweet bell peppers. While vitamin A supplements may be required for people with nutrient deficiencies, the ODS suggests that Americans rarely exhibit deficiency of vitamin A. To promote healthy skin, nails and hair a diet rich in vitamin A-rich foods is recommended. Too much vitamin A is toxic, so beware of over supplementation.
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