A nutrient-rich, well-balanced diet is necessary for a healthy body. Nutrients allow you to grow and maintain healthy hair, skin and nails. If you don't get adequate nutrition, you are at risk for conditions such as dry hair, loss of hair, dry skin, eczema, acne and brittle nails. Foods rich in specific vitamins can help you maintain healthy hair, skin and nails.
Foods Rich in Vitamin C
Your body needs vitamin C for proper growth and development, and the maintenance of healthy skin, hair and nails. Vitamin C deficiency leads to split ends and dry hair. The recommended daily intake for vitamin C is 90 mg for adult males, and 75 mg for adult females. Food high in vitamin C include oranges, limes, lemons, kiwis, broccoli and bell peppers.
Foods Rich in Biotin
The B vitamin biotin plays an important role in hair health. A deficiency in biotin can lead to hair loss and dry, scaly skin around your nose and mouth. The adequate intake for this vitamin is 30 micrograms a day. You can obtain biotin from foods including eggs, cheese, salmon, yeast, avocados, cauliflower and cheddar cheese.
Foods Rich in Niacin
Niacin, or vitamin B-3, plays a role in maintaining healthy hair, skin and nails, as well as healthy liver function. Niacin-rich foods can help you maintain healthy hair and avoid conditions such as splitting and loss of hair. If you become niacin-deficient, you can develop pellagra, a condition that leads to diarrhea, dementia and cracked, scaly skin. Good food sources of niacin include beets, brewers yeast, fish, salmon, beef liver, beef kidney and peanuts.
Foods Rich in Vitamin E
Vitamin E is another essential vitamin that plays a role in maintaining healthy skin. Vitamin E may prevent hair loss and acne, according to MayoClinic.com. Studies are inconclusive, however, and more research is needed. To boost your intake of vitamin E, eat foods such as olive oil, avocados, nuts, nut butters and spinach.
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