Your overall health may be determined as easily as looking at the condition of your hair and nails. The American Academy of Dermatology suggests using a conditioner after each shampoo to keep your hair strong and to protect it from UV rays. It also warns that nail biting may harm your surrounding skin and that stress may cause brittle nails with ridges. It endorses a well-balanced diet to promote good nail and hair growth.
Beta-Carotene, Vitamin A and Carrots
In the body, beta-carotene is converted to vitamin A, explains The Vitamins and Nutrition Center, which is necessary for healthy hair and nails. Beta-carotene is known as a provitamin A carotenoid. The Linus Pauling Institute describes caratenoids as the red, yellow and orange pigments found in plants. You can find beta-carotene in carrots, tomatoes, winter squash, turnip and spinach. Chopping and cooking these vegetables in oil increases the availability to the body. Supplements normally provide 5,000 to 25,000 IU of beta-carotene and are best taken with a meal containing fat, advises the institute. As with all supplements, your doctor's advice should be sought before taking them.
Thiamin, Vitamin B1 and Pork
Thiamin, or vitamin B1, assists in the metabolizing of proteins and fats, and plays an important role in the growing of hair and nails, explains the University of Maryland Medical Center. B1 is key in maintaining your cardiovascular health, and good circulation promotes strong hair follicles. The recommended daily allowance, RDA, is 1.2 mg, although up to 50 to 100 mg may be taken. Dietary sources include pork, wheat germ, bran, rice and molasses.
Vitamin D, Calcium and Sardines
According to the Linus Pauling Institute, vitamin D is crucial in the metabolization of calcium. Calcium, in turn, plays a necessary part in the process of producing keratin, the substance from which your hair and nails are made. The RDA is 600 IU. Vitamin D is produced by your skin when exposed to sunlight. You may also find vitamin D in fortified foods, pink salmon, egg yolks, mackerel and sardines.
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