Keeping your hair and nails healthy is important. Improperly cared for hair may result in dry, split or thin hair. In order for your hair and nails to grow properly, they need the correct vitamins, minerals or supplements that can help them grow. Iron, vitamin B12 and vitamin H all help keep hair and nails healthy.
Vitamin A
Vitamin A, also known as retinol, is a fat-soluble vitamin that is derived from two sources called retinoids and carotenoids, according to the Mayo Clinic. Retinoids comes from animal sources such as liver, kidney and eggs. Carotenoids can be found in plant sources like carrots and yellow vegetables. The major function of vitamin A revolves around the visual cycle as it helps in promoting good vision.
Vitamin A helps in the growth and maintenance of the hair and skin. It also assists in regulating the synthesis of retinoic acid in the hair follicle, according to Natural News. Vitamin A enhances the production of sebum, which is the natural oils on your face and scalp.
Vitamin B12
This vitamin, also called cobalamin, helps ensure the nervous system functions properly and also helps the hair, skin and eyes stay healthy.
Vitamin B12 is essential in helping create healthy nerve cells, along with enhancing the production of RNA and DNA, according to the University of Maryland Medical Center. A deficiency in this vitamin may lead to hair loss, according to the Internet Healthy Library. Good sources of vitamin B12 are fish and dairy products.
Magenisum
Every organ in the body, especially the kidneys, heart and muscles need magnesium. It helps in the growth in teeth and bones, according to the University of Maryland Medical Center. It also helps with activating enzymes, which contribute to producing energy for the body.
Most people in the United States do not consume enough magnesium in their daily diet. Good sources of magnesium include green vegetables, whole grains and nuts.
Although individuals may not consume enough magnesium in their diet, it is rare to be truly deficient. However, some medical conditions upset the body's magnesium levels. Symptoms of magnesium deficiency can contribute to poor nail growth, so it is important that you consume magnesium so that your nails grow properly.
Zinc
Zinc plays an important role in the immune system as well as in reproduction, taste, vision and thyroid function. Zinc is an antioxidant and helps protect the body against free radicals, which can contribute to the the aging process and to heart disease, according to the University of Maryland Medical Center.
Antioxidants can help neutralize free radicals and may help prevent the damage they can cause. A lack of zinc in the body can result in white spots appearing on nails.
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