Top 7 best vitamins for hair and nails (Part 1)

Vitamins not only play an important part in enhancing the health of the whole body but also keep your hair and nails healthy. A messy, naughty, brittle nail certainly condemns an unhealthy lifestyle and sloppy sense of superficial self-care.

Here are three vitamins needed to help your hair and nails healthy.

1. Vitamin H

One of the most important vitamins to be mentioned first is vitamin H. This vitamin is sometimes called biotin. In fact, your body can not store this vitamin. However, it can be produced by living bacteria in the intestines. In addition, the University of Maryland Medical Center has shown that vitamin H deficiency is rare but it can occur if nutrient uptake is compromised by drugs and illnesses.

And when you are deficient in vitamin H, it makes the nails brittle and ugly. If you want your hair and nails to become healthier, take the recommended dose of 19 mcg of biotin per day for adults and 30 mcg of biotin for the elderly.

In addition, you may consume more foods that contain vitamin H.

Vitamin H (Biotin)

2. Vitamin C

Vitamin C is important for whole body health, including hair and nails. As vitamin C plays an important role in the production of collagen, it is beneficial for hair, nails and certain parts of the body. However, like vitamin H, the body can not produce vitamin C but the body is absorbed from the food.

When your body is lacking in vitamin C, you may experience symptoms such as thinning and drying, as well as slowing down the growth of your nails and hair. Therefore, you should consume a variety of foods rich in vitamin C such as citrus fruits such as orange, lemon and green vegetables.

Vitamin C

3. Vitamin D

Vitamin D is also included in the list of the best vitamins for hair and nails. Vitamin D is known to help relieve stress and maintain a stable mood. This will be an effective remedy for hair when the body is too stressful. In addition, it is one of the essential nutrients for calcium absorption, helping to maintain and improve nail health.

To increase the amount of vitamin D in your body, you should eat more foods such as salmon, swordfish, cereal or mushrooms, low fat milk and orange juice.

Vitamin D

Before thinking about vitamin supplements by drugs, take vitamin-rich foods because nature is the best, most safe and cheapest.

In the next section, we will continue to  to find out about the last four vitamins in the top 7.

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