Vitamin E for hair and nails:
An antioxidant, Vitamin E prevents oxidative stress, promotes hair growth, and keeps nails moisturized. Sunflower seeds, almonds, spinach and avocado are rich sources.
Vitamin D for hair and nails:
Although the exact role of vitamin D in hair growth is not fully understood, its deficiency is linked to certain types of hair loss. For nails, it reduces peeling and breakage by regulating calcium levels. Exposure to sunlight, fatty fish, cod liver oil, mushrooms and fortified foods are sources.
Iron for hair and nails:
Iron is essential for the formation of red blood cells and ensures the transport of oxygen to cells, including hair and nails. A deficiency may lead to the appearance of ridges and concavities in the nails, in addition to hair loss. Sources include animal foods, dark green leafy vegetables, peanuts, seeds, beans, and fortified foods. Combining plant sources of iron and vitamin C enhances absorption.
Zinc for hair and nails:
Essential for nail growth, zinc deficiency may cause deterioration of the nail plate. Animal proteins, spinach, wheat germ, pumpkin seeds, lentils, soybeans, chickpeas, black beans, almonds, and cashews are good sources.
In conclusion, while obtaining these vitamins from a balanced diet is ideal, supplements may be beneficial for those with a deficiency. Caution is advised to avoid harmful effects caused by excessive doses, especially without identifying deficiencies.
