While we love long hair and long nails, we often forget that what we eat, or don’t eat has adverse effects on the overall growth, and health of our hair and nails. The right diet containing the right vitamins can change the state of our hair. We all love length but health is something we should take into cognizance when it comes to hair and nails. The things we eat can help reduce breakage, strengthen and keep our hair and nails healthy. 

Here are 4 vitamins for healthy hair and nails

Biotin
4 Must Have Vitamins for Hair & Nails Growth

Biotin (also known as B7) strengthens hair and nails and increases hair density. It stimulates keratin production thereby increasing follicle growth. Biotin helps treat and strengthen weak and brittle nails. Foods like eggs, mushrooms, leafy greens, peanuts, cauliflower, soybeans, cheese are great sources of biotin.

Omega – 3 in Fish Oil. 
4 Must Have Vitamins for Hair & Nails Growth

Fish oil is found in fatty or oily fish, such as trout, mackerel, tuna, herring, sardines, salmon which make hair and nails shiny.  Since Omega-3 fatty acids are not made in the body, you need to eat foods with great sources or take supplements. Fish oil helps balance production in your hair and fights flakes (dandruff) while it restores dry nails. Other foods like walnuts, canola oil, and flaxseeds are also great sources of omega-3 fatty acid.

Vitamin A. 
4 Must Have Vitamins for Hair & Nails Growth
Fresh garden carrots.

Vitamin A helps the skin gland make an oily substance called sebum. Sebum keeps the hair healthy by moisturizing the scalp. Foods such as Sweet potatoes, carrots, pumpkins, spinach, and kale are high in beta-carotene, which is turned into vitamin A on intake. It helps to strengthen thin and brittle nails.

Vitamin C. 

Vitamin C helps absorb iron, a necessary mineral for hair growth. Vitamin C in your body leads to the creation of a protein known as collagen which is an important part of the hair structure. 

4 Must Have Vitamins for Hair & Nails Growth

A Vitamin C deficiency can result in brittle nails and slow nail growth. It is essential for the production of collagen, a protein that gives shape, and strength to your nails. Foods such as Strawberries, peppers, guavas, and citrus fruits are all good sources of vitamin C.

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