5 Vitamins and Nutrients for Healthy Hair, Skin & Strong Nails

Out of all the trends coming from the beauty industry, the loudest buzz is about the power of vitamins and nutrients to give skin a more radiant, healthy and youthful glow. Vitamins and nutrients in all forms play a major role in a healthy complexion, hair and strong nails, whether the source is food or supplements. 

Following are the 5 most important vitamins and nutrients essential for your body: 

1. Biotin (Vitamin B)

When it comes to skin and hair, the most important vitamin available is Biotin. Our body makes plenty of biotin and we can also get biotin from different food items such as bananas, eggs, oatmeal and rice. 

Apart from the natural sources, biotin supplements are also available to meet the requirement of Vitamin B. It not only strengthens the growth of healthy hair and brittle nails but also keeps the skin moisturised. Additionally, it prepares our body for the ultimate grind and helps keep the body functions intact. 

2. Keratin 

Keratin is considered  a protective protein and also a key component that is found in our hair, skin and nails. The keratinic substance present in our hair is rich in sulfur and amino acids that are responsible for the excellent tensile strength of human hair. For the skin, Keratin improves the  tone, hydration and the texture as well.  

It also combats wrinkles, fine lines and dryness of skin. Opt for shampoos or lotions that are enriched in Keratin as it will help you meet the requirement of the keratin in the body and hair. 

3. Omega-3

Omega-3 fatty acids help to lubricate and moisturise your nails giving them a shiny look. Some of the natural sources of Omega-3 include walnuts, eggs, chia seeds and flaxseed oil

Taking supplements such as fish oil capsules may help to keep your skin smoother and younger-looking. It also works as an anti-ageing supplement and repairs skin damage as well. 

4. Iron 

Iron is quite essential to provide your cells with adequate oxygen which in turn, is necessary for healthy nails. If you have an iron deficiency, the shape and appearance of your nails can be affected. However, consuming a diet rich in Iron can help you overcome the same. The natural sources to consume iron include dark green leafy vegetables, peanuts, beans and other fortified food items. You can also add multivitamins in your diet to meet the requirement of iron in your body. 

5. Calcium

Calcium is an essential mineral used in numerous body systems. It is necessary to help create structural components other than bones like hair, skin and nails. Calcium also helps in generating new cells to maintain skin’s elasticity while shedding the dull and dead skin. You can add calcium rich food in your diet such as almonds, tofu, sweet potatoes, papaya and kiwi. 

Apart from these, adding calcium gummies can also help you maintain a good amount of calcium. 

The Takeaway 

Vitamins and nutrients play a major role in our body and are considered the building blocks of our body. All the five nutrients and vitamins mentioned above are vital for a healthy complexion, hair and nails. Eating a healthy and protein-rich diet is important to maintain or regulate the amount of all the five nutrients and vitamins in our body. We can also team the diet with different supplements in order to meet the required iron, calcium, omega and other vitamins.