Essential
Nutrients For Healthy Skin, Hair and Nails
Vitamins for Skin, Hair
and Nails
There are several important vitamins needed for healthy
integumentary system function:
·
Vitamin A: Promotes
cell growth and repairs skin tissue. Deficiency causes dryness.
·
B Vitamins: Support
skin cell regeneration and melanin production.
·
Vitamin C: Produces
collagen, antioxidants. Aids wound healing.
·
Vitamin D: Regulates
proliferation and differentiation of skin cells.
·
Vitamin E: Potent
antioxidant that protects against UV damage.
Minerals for Glowing Skin
and Hair
Key minerals for healthy hair, skin and nails include:
1.
Zinc: Repairs
tissue, regulates oil production, fights acne.
2.
Iron: Oxygenates
skin cells and hair follicles.
3.
Selenium: Boosts
skin elasticity, alleviates dryness and skin damage.
4.
Calcium: Strengthens
nails, prevents brittle nails.
Other Essential Nutrients
Other nutrients that support skin, hair and nail health:
·
Protein: Needed
for collagen production and new skin and hair cells.
·
Fatty acids: Maintain
skin barrier function and lock in moisture.
·
Antioxidants: Neutralize
damaging free radicals from sun, pollution.
·
Biotin: Stimulates
keratin production for hair and nails.
·
Silica: Provides
building block for hair, nails, connective tissue.
Top Food Sources of Key
Nutrients
Foods high in essential vitamins, minerals and nutrients:
·
Salmon - Omega-3s,
protein, vitamins D and B
·
Avocados - Healthy fats,
antioxidants
·
Eggs - Biotin, protein,
selenium
·
Nuts and seeds - Zinc,
vitamin E
·
Leafy greens - Vitamin A,
C, antioxidants
·
Berries - Vitamin C,
antioxidants
·
Yogurt - Calcium, protein,
vitamin D
·
Sweet potatoes - Vitamin
A, C
·
Beans - Protein, zinc
·
Tomatoes - Lycopene
antioxidant
Supplements to Support
Skin, Hair and Nails
Targeted supplements can fill gaps in nutrient intake:
·
Multivitamin - Broad
nutritional support
·
Fish oil - Omega-3 fatty
acids
·
Biotin - Keratin
production
·
Zinc picolinate - Acne
prevention
·
Silica - Strengthens
hair, nails and skin
Make sure to consume a balanced diet with plenty of fresh whole
foods. Supplements can provide an added boost when needed.
Frequently Asked
Questions
What
causes weak, brittle nails?
Iron, calcium and silica deficiency can cause weak, brittle
nails. Nail brittleness can also result from hypothyroidism or frequent wetting
and drying of nails.
Why is
my hair falling out excessively?
Hair shedding can result from vitamin D, iron, or protein
deficiency. Scalp issues like dandruff or infection can also cause hair loss.
How can
I get rid of dry flaky skin?
Consume foods rich in omega-3s, vitamin E, and essential fatty
acids. Use moisturizers with ceramides and limit very hot showers that strip
natural oils.
