Vitamins That Help Your Hair & Nails

More than 50 nutrients are associated with healthy skin, hair and nails. These nutrients include protein, fat, water, minerals and vitamins. Vitamins in particular are directly related to the growth and maintenance of hair and nails. A poor diet that is deficient in essential vitamins is reflected in the health of your hair and nails. Characteristics of poor nutrition include dry, brittle nails and thinning hair. To aid in the growth of strong and healthy skin and nails, certain vitamins should be eaten abundantly in a well-balanced diet.

Vitamin A From Beta Carotene

Vitamin A is essential for healthy skin, hair and nails. Hair loss, dandruff and a weak immune system are common characteristics of a vitamin A deficiency. Carotenoids such as beta carotene are converted into vitamin A and release into the blood for absorption of the nutrient. Vitamin A can be found in foods such as spinach, sweet potatoes, cantaloupe, butternut squash and carrots.

B vitamins

B vitamins are associated with healthy nails and hair. The B vitamin family includes B6, B12, folic acid, panthothenic acid and biotin. These vitamins help produce red blood cells, which maintain the oxygen and nutrient supply to the scalp, hair and nails. Folic acid and vitamin B12 are essential for the growth of new hair cells. A biotin deficiency results in dry, brittle nails and excessive hair loss. Get your B vitamins from foods such as whole grains, eggs, meat, dairy, berries and green leafy vegetables.

Vitamin C

Vitamin C helps in maintaining a healthy immune system. The nutrient also aids in the absorption of iron, which is needed to maintain and grow healthy hair and nails. A deficiency in vitamin C is apparent when hair and nails break easily. Excellent sources of vitamin C to include in your diet are oranges, grapefruit, guava, bell peppers, kiwifruit, tomatoes, cantaloupe, Brussels sprouts and strawberries.