A variety of vitamins and minerals are known for nutritional growth promotion. Many can be used to help grow fingernails and hair. To easily obtain these nutrients, modify your diet to include a wide variety of nutritious foods. Supplements many also be used, but consult a health care professional for guidance.
Vitamin H
Vitamin H, also known as "biotin," is most likely one of the best vitamins for nail and hair growth, as it is effective in helping to keep your hair and nails strong, according to the University of Maryland Medical Center. Also, vitamin H is essential for treating hair and nail problems that can affect growth, such as brittle or splitting hair and nails. Vitamin H is found in foods like egg yolks, beans, nut butters and whole grains.
Vitamin C
Vitamin C is one of the many antioxidant vitamins, which act as a shield against free radicals, unstable molecules that can possibly contribute to weak fingernails and hair, thus affecting their growth rate. Low intake of vitamin C may cause hang nails. Dry and splitting hair may also be an indication of a vitamin C deficiency, according to MedlinePlus. Vitamin C is found in foods such as turnip greens, red peppers, watermelon, squash, cantaloupe, pineapples and oranges.
Zinc
Zinc is also an antioxidant, helping to protect your fingernails and hair from free radical damage. The University of Maryland Medical Center reports that a low intake of zinc can result in deficiency symptoms such as hair loss or white spots on your fingernails. Zinc is found in foods like tofu, sunflower seeds, oysters, black-eyed peas, red meats and pumpkin.
Vitamin E
Vitamin E helps to keep your hair and fingernails growing healthy by acting as an antioxidant, preventing free radical formation and damage. According to Natural News, vitamin E aids in hair growth by encouraging blood circulation through your scalp, providing a boost to the speed of your hair growth. Vitamin E is also an essential supplement for the treatment of split ends. Corn, olives, wheat germ, leafy greens and asparagus are all a good source of vitamin E.
References
- University of Maryland Medical Center (UMMC): Vitamin H; Steven D. Ehrlich; 2009
- MedlinePlus: Vitamin C
- Chet Day: Vitamins and Minerals for Fingernail Health
- University of Maryland Medical Center (UMMC): Vitamin C; Steven D. Ehrlich; 2009
- University of Maryland Medical Center (UMMC): Zinc; Steven D. Ehrlich; 2009
- MedlinePlus: Vitamin E
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