The lack of vitamins immediately affects the condition of the hair and nails. To nails were strong, and curls – shiny and thick, you need to diversify the diet, adding to it important health benefits of useful substances. It is, first of all, vitamins A, E, C and B vitamins. To maintain the beauty of hair and nails, do not forget about proper care of appearance, use of quality cosmetics and balanced nutrition. It is not easy for a modern person to make his diet as useful as possible, including meat, fresh fruits, vegetables, dairy products. Therefore, with insufficient intake of valuable substances into the body or poor digestion from food, vitamins and minerals need to be extracted from multivitamin complexes.
Useful substances for nails and hair
Health of hair and nails directly depends on the presence in the body of vitamin A, or retinol. With its deficiency, the nail plate begins to separate, becoming brittle, like hair. Deficiency of vitamin A can be expressed in the weakening of the hair, the presence of split ends. The daily norm of retinol for an adult is 1 mg. You can get this amount of vitamin A from food, for example, from carrots, liver, spinach.
No less important for the condition of hair and nails is vitamin E, or tocopherol. This element slows the aging of cells, protects locks and nail plates from the negative influence of the environment. Vitamin E nourishes the hair, giving them shine, normalizes blood circulation and makes the nails strong. Tocopherol is rich in various types of vegetable oils, a lot of it in butter. The norm of consumption of vitamin E per day is 10 mg.
Ascorbic acid helps to improve, strengthen hair and nails. With a lack of vitamin C, the head of hear begins to thin out, and the nails become brittle, dull. Ascorbic normalizes the condition of the hair bulbs, so the hair begins to grow faster. The daily requirement of the human body in this vitamin is 90 mg. Especially a lot of ascorbic acid in citrus, greens, dog rose, Brussels sprouts.
Vitamins of group B and the condition of hair, nails
Nails and hair will not be well-groomed if you deprive them of B vitamins. These important substances restore the work of cells. First of all, it is necessary to take care of the intake of the amount of vitamin B3 in the body. He determines the condition of the hair, if the substance is not enough, a person faces early graying, dry hair, and hair loss. Vitamin can be found in various products, for example, in broccoli, parsley, tomatoes, cheese.
If the diet is low in vitamin B6, the nails begin to suffer. Pyridoxine is included in walnuts, peanuts, hazelnuts. In addition to pyridoxine, to give hair and nails strength will be vitamin B5. He makes the hair of his head lush, and his nails strong. Pantothenic acid is found in fish, eggs, meat, nuts.
A list of substances that are necessary for shining hair and good nail condition, you can continue. So, the appearance of a person will be affected by minerals – calcium, magnesium, silicon, iron, zinc and others. Therefore, with hair loss, dull color of nails is best to take a multivitamin complex, and not certain vitamins. Add valuable substances in masks, trays for hair, nails and can be in liquid form, buying vitamin E, A and others in a pharmacy in ampoules.