Unfortunately, your hair and nails are prone to a variety of disorders and conditions that can possibly cause damage. To help keep your hair and nails strong, consider supplementing your diet with a selection of nutritious foods, rich in numerous vitamins that are all effective in promoting healthy hair and nails.
Vitamin C
Vitamin C is a water-soluble vitamin and is also antixoidant, helping to relief your body of free radicals, harmful compounds that can cause damage to your hair and nails. As an antixoidant, vitamin C aids in the prevention of the formation of free radicals, while also reducing the damage they may cause. According to the University of Maryland Medical Center, dry and splitting hair may be an indication of a vitamin C deficiency. Vitamin C is found in foods such as oranges, green peppers, cranberries, raspberries, turnip greens, potatoes and kiwi.
Vitamin E
Vitamin E is an antioxidant vitamin, also essential for protecting your hair and nails from free radicals. According to Natural News, vitamin E is efficient in stimulating blood circulation through your scalp, helping your hair to grow, while preventing hair loss. Also, vitamin E can be used as a treatment for dry and damaged hair. Vitamin E is rich in food sources such as yams, liver, corn, dark leafy veggies and sunflower seeds.
Vitamin H
Vitamin H, or biotin, can be used to help improve hair and nails that are brittle, thin or splitting, according to the University of Maryland Medical Center. A vitamin H deficiency can possibly result in hair loss, making vitamin H a crucial nutrient to have in your diet intake. Vitamin H is found in foods such as beans, mushrooms, raw white eggs, walnuts and whole grains.
Zinc
Although it is not a vitamin, zinc is an essential mineral that protects your hair and nails from damage that free radicals can cause. According to the University of Maryland Medical Center, low intake of zinc in your diet can lead to white spots on your fingernails or hair loss. Zinc is found in foods like soybeans, poultry, crab, pumpkin, cooked greens, red meats, shrimp and oysters.
References
- University of Maryland Medical Center (UMMC): Vitamin C (Ascorbic Acid); Steven D. Ehrlich; 2009
- University of Maryland Medical Center (UMMC): Vitamin E; Steven D. Ehrlich; 2009
- University of Maryland Medical Center (UMMC): Zinc; Steven D. Ehrlich; 2009
- University of Maryland Medical Center (UMMC): Vitamin H (Biotin); Steven D. Ehrlich; 2009
- Natural News: Vitamin E Grows Hair; Melanie Grimes; January 29th, 2010
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