We all know about multivitamins and how they are raved about providing you everything your body needs. but mostly the vitamins our body requires are fulfilled by our food .If we try to eat all groups of food like fruits, vegetables, dairy, and meat.
if you feel like your hair has become dry and brittle, nails are brittle and weak or your skin is feeling duller than you should take some multivitamins. these symptoms indicate that your body is lacking in certain vitamins necessary for healthy skin, nail, and hair.
so today I’m going to talk about the nutrients that help us to have healthy hair skin and nails
The ones that are really necessary and if taken properly will be really good for our beauty concerns
So next time you get a multivitamin to be sure to check it contains all these nutrients so that you are getting the maximum benefits.
Zinc is an essential nutrient that our body needs.
zinc deficiency can cause hair loss
Its deficiency can also cause skin sores.
Zinc has anti-inflammatory properties which can help in treating the inflamed acne.
Zinc is an essential mineral required for cellular metabolism, immune function, and wound healing.
zinc is effective in healing all types of skin lesions.
including zinc in your diet with help prevent hair loss.
Zinc is not stored in the body and thus you need to eat the daily required amount regularly to avoid its deficiency
daily recommended allowance RDA for zinc in adult males is 11 mg and the adult female is 8 mg and in lactating mothers is 12 mg
naturally found in
- kidney beans
- Pumpkin seeds
- Hemp seeds
- Flax seeds
- Cheddar cheese
VITAMIN A Is an important nutrient for our body and it plays a big role in keeping our skin healthy along with lots of other body functions.
it is very important for our vision and immune system.
Vitamin A is known as RETINOL in the dermatology and it is famous for its skin healing and anti-aging ability.
Deficiency of vitamin A can cause hair loss and dry skin
Nauturally found in
- Fortified breakfast cereals.
- Orange and yellow vegetables and fruits.
- most dark green, leafy vegetables.
- Cod liver oil
Recommended daily allowance for men is 900 micrograms and for women is 700 micrograms.
Biotin helps to keep your hair, nails, and skin healthy and beautiful.
But overdoing the supplements won’t magically give you beautiful long hair in a short time.
It is important to note that biotin deficiency is the main cause of thinning hair, scaly skin and brittle nails.
Though biotin is very important for hair skin and nails , you should try to get it from its natural source and if those are not available or you don’t eat those often than you can have the supplements for biotin.
my favorite is GNC women health supplements for hair nail and skin, available at all leading drug stores.
Nautrally found in
- Egg yolk.
- Nuts and seeds.
- Sweet potato
Recommended daily allowance for biotin is 300 micrograms.
Vitamin is C is most yummy of all.it is available in all citrus fruits . it protects the skin from harmful UV rays ,
free radicals and pollution .
Its important for making collagen in the skin which in turn provides elasticity and suppleness to skin.
Vitamin C also provides skin brightening effect when applied topically on the skin.
Naturally found in
- Citrus fruits such as orange, kiwi, lemon, guava, grapefruit.
- vegetables such as broccoli, cauliflower and capsicums are rich, natural sources of vitamin C.
- Other vitamin C-rich fruits include
- Papaya and strawberries
The RDA for men are 90 milligrams per day and 75 milligrams per day for women.
A glass of orange juice offers 80 mg per serving.
hope you got some insight on the importance of the vitamins and minerals necessary for skin , hair, and nails.
disclaimer: if you are suffering from a medical condition always refer your doctor before taking any type of multivitamins.
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