Table of Contents
Vitamins for healthy hair, skin and nails
Which vitamins are the most necessary for females? And why are vitamins beneficial to your health, appearance, and the health of your hair, nails and skin? According to research, our fast-paced, fast-food world has resulted in very bad eating habits. This highly unhealthy diet has a detrimental effect on our overall health and energy levels. It makes our skin more sensitive, our fingernails weaker, and our hair thinner and less healthy.
Multivitamins and other nutritional supplements are not a substitute for a poor diet. Focus on eating enough fruits and vegetables, low-fat dairy products, whole grains, lean meats, fish, poultry, nuts, seeds and legumes.
Then supply your diet with the proper vitamins and minerals for women.
Essential vitamins for women
- Vitamin A – Antioxidant that promotes healthy sebum production in the scalp.
Food sources: Meat, fish, liver oil, cheese, milk, broccoli, eggs, spinach, cabbage, carrots, apricots and peaches.
- Vitamin C – Antioxidant that aids in the maintenance of healthy skin and hair.
Food sources: Citrus fruits, strawberries, kiwi, cantaloupe, pineapple, tomatoes, green peppers, potatoes, and dark green veggies are all good choices.
- Vitamin E – Antioxidant that improves circulation in the scalp.
Food sources: Wheat germ oil, cold-pressed vegetable oils, soybeans, raw seeds and nuts, dried beans and leafy green vegetables.
- Biotin – Contributes to the production of keratin and may help prevent graying and hair loss.
Food sources: Brewer’s yeast, egg yolks, whole grains, liver, rice and milk.
- Inositol – Maintains the cellular health of hair follicles.
Food sources: Brewer’s yeast, whole grains, liver and citrus fruits.
- Vitamin B3 – Promotes scalp circulation.
Food sources: Wheat germ, brewer’s yeast, chicken, fish, turkey and meat.
- Vitamin B5 – Prevents graying and hair loss.
Food sources: Whole grain cereals, brewer’s yeast, organ meats and egg yolks.
- Vitamin B6 – Prevents hair loss and aids in producing melanin, the pigment that gives hair its color.
Food sources: Liver, brewer’s yeast, vegetables, whole grain cereals, organ meats and egg yolk.
- Vitamin B12 – Prevents hair loss.
Food sources: Chicken, steak, fish, eggs, and milk.
Essential minerals for women
These are comprised of calcium (necessary for healthy hair growth), chromium (helps prevent hyperglycemia and hypoglycemia, both of which can result in hair loss), copper (helps prevent hair loss as well as defects in hair color and structure), iodine (helps regulate thyroid hormones and prevents dry hair and hair loss), iron (prevents anemia and hair loss), magnesium (helps promote healthy hair growth in conjunction with calcium) and manganese (helps prevent anemia from which a deficiency can lead to dry hair and oily skin).
When combined with stress, environmental pollutants, exposure to the sun, cigarette smoking, excessive alcohol use, and lack of sleep, our bodies sometimes work overtime to maintain a level of borderline health — this is not optimum.
A high-quality multivitamin nourishes the body with the necessary vitamins and minerals that you may be missing in your diet to promote healthy hair growth. Not only will you seem better, but you will feel better as well — and your hair will look great!
Be sure to visit Lacaille Beauty online for more information or e-mail us at info@lacaillebeauty.com today.
