Nutritional vitamins That Work For Wholesome Hair, Pores and skin and Nails

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Sure, you can try any version of your favorite shampoo, shop for fancy face creams, and moisturize your cuticles to your heart’s content – and your hair, skin, and nails will likely reap the beauty benefits.

However, the vitamins and minerals you consume can also affect the way you look and feel – and you likely have room to tweak your diet for an even better daily life. According to the peer-reviewed journal Dermato-Endocrinology, “Beauty comes from within.” 1

Here are six essential beauty enhancing nutrients and the foods that contain them:

1. Vitamin C

Also known as ascorbic acid, your body needs vitamin C to make collagen, a protein that serves as one of the main building blocks of the skin. Collagen prevents your skin from sagging and is necessary for wound healing. 2,3 Loops around the sun don’t have to completely ruin your hair, skin, and nails. Vitamin C also serves as a powerful antioxidant, with some studies suggesting it may even help prevent skin damage from ultraviolet (UV) light

Foods high in vitamin C are:

  • Citrus fruits and their juices
  • Red and green peppers
  • Kiwi fruit
  • broccoli
  • Strawberries
  • Tomatoes 2

2. Vitamin E

Stock up on pumpkin, avocados, nuts, and seeds to take advantage of vitamin E's antioxidant benefits

According to Oregon State University, “Vitamin E is a fat-soluble antioxidant that is essential for maintaining healthy skin. Naturally occurring vitamin E is not a single compound; Instead, vitamin E is a group of molecules with related structures, some of which can have unique properties in the skin. ”With its antioxidant properties, vitamin E can absorb the energy of UV light, which damages the skin and leads to wrinkles and sagging. It also has anti-inflammatory properties in the skin and works with vitamin C to help strengthen cells.4 A small study also found that people with hair loss experienced over 30 percent increases in hair growth after supplementing with vitamin E for 8 months .5

Foods high in vitamin E are:

  • Vegetable oils such as sunflower or safflower oil
  • Nuts, such as peanuts and almonds
  • Sunflower seeds
  • Green vegetables, such as spinach and broccoli6

3. Vitamin D

Vitamin D is found in salmon, eggs, and fortified dairy products

While the jury has not yet clarified to what extent vitamin D can lead to hair regrowth, the lack of vitamin D has a negative impact on the health of the hair. Some studies have even found that low levels of vitamin D may be linked to hair loss in women, the most common type of hair loss in women.7 Other research suggests that symptoms of alopecia areata, an autoimmune disease, leading to hair loss – can be more severe in people with low vitamin D levels.8 Like vitamin C, vitamin D can play a role in wound healing.9

Foods rich in vitamin D include:

  • Oily fish, such as salmon and tuna
  • Fish liver oils
  • Foods fortified with vitamin D such as milk, breakfast cereals, and orange juice
  • Beef liver, cheese, and egg yolk (small amounts)
  • Mushrooms (small amounts) 10

4. Biotin

Biotin is found in bananas, meat, and avocados

When most people think of vitamins for hair, skin, and nails, the first thing that comes to mind may be biotin. “Because of its relatively low cost and abundance in cosmetic products, biotin has become the new trend for consumers who want longer, healthier hair and nails,” researchers say in the journal Skin Appendage Disorders.11

Low levels of vitamin B7, also known as biotin, can lead to hair loss.12 A 2016 study found biotin deficiency in 38 percent of women with hair loss.11 Most commercially available hair, skin, and nail supplements are extremely high in biotin. Some smaller studies suggest that biotin supplements can help strengthen weak and brittle nails.13 However, research into biotin supplementation is limited. “Future studies are needed to determine whether biotin supplements can improve hair, nail, and skin health, especially in healthy individuals,” says the National Institutes of Health Office of Dietary Supplements.14

Foods rich in biotin are:

  • Eggs, fish, meat and offal (e.g. liver)
  • Vegetables like sweet potatoes, broccoli, and spinach
  • Nuts and seeds 12

5. Omega-3 fatty acids

Omega-3 fatty acids are popular and can be found in avocados, oily fish, and oils

Omega-3s are healthy fats that have been shown to help protect your heart, lower blood pressure, and even reduce inflammation.15 What you may not be aware of is that omega-3s are yours and yours too Hair may benefit.16,17 Research suggests Omega-3s may help protect against sun damage and keep your skin moist, firm, flexible, and smooth.16 Some preliminary studies suggest that omega-3s Fatty acids can stimulate hair growth and reduce hair loss. 18,19

Foods high in omega-3 are:

  • Oily fish like salmon, mackerel, and tuna
  • Nuts and seeds such as walnuts, flax seeds, and chia seeds
  • Vegetable oils such as linseed oil and rapeseed oil
  • Fortified foods like some brands of eggs, yogurt, milk and juices20

6. zinc

The zinc in oysters, red meat, poultry, whole grains, and mushrooms can aid in skin repair

Zinc is a mineral that is essential for every phase of wound healing, from skin repairing to preventing infection. Zinc acts as an antioxidant.21 According to the Journal of Drugs in Dermatology, research shows that zinc can reduce the skin’s production of sebum and protect against bacteria and inflammation.22 It’s also used as a mineral in sunscreens to help protect the skin from sun damage.

“Moderate zinc deficiency causes pigment changes, decreased hair and nail growth, and skin lesions, especially in areas of the body that are exposed to repeated pressure and friction,” says Oregon State University. They go on to explain that six percent of all zinc in the body is found in the skin. Zinc oxide can also protect the skin from sun damage and is widely used as a “safe and effective physical sunscreen” 23

Foods high in zinc include:

  • Oysters
  • Red meat, poultry, and seafood such as crabs and lobsters
  • Fortified cereals
  • Beans, nuts, whole grains and dairy products (limited quantities) 24

Sources:

  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3583891/
  2. https://ods.od.nih.gov/factsheets/VitaminC-Consumer/
  3. https://lpi.oregonstate.edu/mic/health-disease/skin-health/vitamin-C
  4. https://lpi.oregonstate.edu/mic/health-disease/skin-health/vitamin-E
  5. https://pubmed.ncbi.nlm.nih.gov/24575202/
  6. https://ods.od.nih.gov/factsheets/VitaminE-Consumer/
  7. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5007917/
  8. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6380979/
  9. https://lpi.oregonstate.edu/mic/health-disease/skin-health/vitamin-D
  10. https://ods.od.nih.gov/factsheets/VitaminD-Consumer/
  11. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5582478/
  12. https://ods.od.nih.gov/factsheets/Biotin-Consumer/
  13. https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/nails/art-20044954
  14. https://ods.od.nih.gov/factsheets/Biotin-HealthProfessional/
  15. https://my.clevelandclinic.org/health/articles/17290-omega-3-fettsäuren
  16. https://lpi.oregonstate.edu/mic/health-disease/skin-health/essential-fatty-acids
  17. https://www.medicalnewstoday.com/articles/omega-3-for-hair
  18. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6164340/
  19. https://pubmed.ncbi.nlm.nih.gov/25573272/
  20. https://ods.od.nih.gov/factsheets/Omega3FattyAcids-Consumer/
  21. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5793244/
  22. https://pubmed.ncbi.nlm.nih.gov/23652948/
  23. https://lpi.oregonstate.edu/mic/health-disease/skin-health/minerals
  24. https://ods.od.nih.gov/factsheets/Zinc-Consumer/

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