With the arrival of spring, many of us notice an increase in the hair loss which can be prolonged due to sun exposure in the following months. That's why this is a good time to discover which vitamins for hair, nails, and skin can help protect and strengthen them.
If we look at the active ingredients in vitamin compounds for hair, nails, and skin, we see that biotin, zinc, and selenium are present in most of them. They are key to healthy hair, nails, and skin, but how can we achieve adequate levels of these vitamins? Supplements are one option; however, we must be clear that they are no substitute for a balanced diet.
Biotin, an essential vitamin
Biotin is essential for hair health. It not only accelerates hair growth but also modulates the synthesis of fatty acids that make up sebum, contributing to a less dry hair and shinier. It also strengthens the keratin infrastructure, contributing to stronger, healthier hair.
This Vitamin B It can be taken as a dietary supplement to maintain or restore hair health. It is often combined with vitamin A, vitamin C, choline, and zinc in vitamin complexes.
Vitamin D
Vitamin D also plays a role in the hair cycle balance. Receptors for this vitamin have been identified in keratinocytes, the cells in the hair follicle that produce keratin. Thus, this vitamin appears to have a positive impact on hair, prolonging the growth phase during the hair's life cycle.
As we have already mentioned in other publications, vitamin D is produced by our body when expose ourselves to the sunThere are also some foods that contain it, such as swordfish, salmon, bluefin tuna, trout, halibut, raw egg yolk, cow's milk, etc. However, supplementation may be necessary if you are deficient in this vitamin.
Vitamin E
Vitamin E It is an antioxidant: It helps protect cells from oxidative stress, a type of aggression that contributes to aging. Thus, it protects keratin from oxidants, helping it maintain its elastic properties for longer. It also helps protect melanocytes, which synthesize melanin, and promotes blood circulation.
Among the foods rich in vitamin E are: nuts, seeds, vegetable oils and green leafy vegetables. Supplementation is not usually necessary in a balanced diet, so despite being essential, it is not always mentioned.
Vitamin A
Vitamin A appears to play a crucial role in the health of hair, nails, and skin. essential for the production of keratin, Protein that makes up the outermost layers of the epidermis. It promotes hair regeneration and normal sebum production, which is essential for scalp health and hydration, and plays a crucial role in stimulating nail growth and hydration.
Thus, it is essential to incorporate natural sources of vitamin A into the diet such as meat, fish, whole milk, butter, eggs, cheese, etc. or beta-carotene present in carrots, apricots, mangoes, dark green vegetables, sweet potatoes, etc.
Vitamin C:
Vitamin C is an antioxidant and collagen stimulant, An important structural protein for the scalp, nails, and skin. It ensures they remain hydrated and protected from external agents.
And where can we find vitamin C? It is well known that it is found in citrus foods such as lemons and oranges. But kiwis, strawberries, spinach, broccoli, kale, and bell peppers are also important sources of this vitamin.
Zinc
Zinc is a trace element that plays a key role in the collagen and keratin synthesis, That's why it's one of the most important vitamins for hair, nails, and skin. It's found in oysters, beef, pumpkin seeds, and, of course, in supplements.
Selenium
Selenium helps to protect cells from oxidative stress Hair and nails. A selenium deficiency can cause long-term hair discoloration, alopecia, and cracked nails. It's found in nuts, tuna, eggs, and supplements.