Vitamins for Healthy Hair and Nails

Take a look at your hair, skin, and nails. Are they healthy? Is your hair shiny and full, or dry and thin? Are your nails smooth and strong, or cracked and brittle? Is your skin free of blemishes, or are you constantly battling problem spots?

When it comes to our hair, skin, and nails, we often focus on masking our perceived imperfections to make ourselves look and feel better. But how they look tells a bigger story about our health than we might’ve thought. To truly achieve healthy hair, skin, and nails, all we have to do is get enough nutrients from our diets! Three of the most important nutrients when it comes to healthy hair, skin, and nails are iron, zinc, and protein.

Iron

Iron deficiencies are often to blame for acute hair loss, cracking nails, and dry, flaky skin. Make sure to stock up on these iron-rich foods to improve your health!

•           Clams

•           White beans

•           Oysters

•           Dark, leafy greens

•           Tofu

•           Chickpeas

•           Tomatoes

•           Lean ground beef

•           Eggs

Zinc

Zinc helps the immune system and plays an integral role in forming healthy connective tissues. Dry brittle hair, skin, and nails are often a sign of zinc deficiencies! In fact, zinc helps to heal some skin disorders and aids in collagen production which helps with repair and regrowth! Make sure you add zinc in your diet by consuming these tasty foods:

•           Chickpeas

•           Egg yolks

•           Flax seeds

•           Garlic

•           Kidney beans

•           Lean red meat

•           Nuts

•           Peas

•           Seafood (shrimp)

•           Seeds

•           Spinach

•           Mushrooms

Protein

Proteins are the building blocks for growth of muscles, bones, and tissues. A diet packed with protein will help keep your hair and nails strong and the rest of your body, too. Try these:

•           Chicken

•           Eggs

•           Lean red meats

•           Low-fat dairy products

•           Nuts

•           Seafood

•           Seeds

Other nutrients such as Biotin, Omega 3s, and Vitamin A also help to grow and repair hair, skin, and nails. As always, try to maintain a nutrient-dense diet at all times and you’ll get all the vitamins and minerals you need!

For more information, please contact Kim Miles, County Extension Agent – Family & Consumer Sciences at 325-646-0386 or kamiles@ag.tamu.edu.