If you fail to obtain the right amount of nutrients from your daily diet, the chances are high that you will suffer from vitamin or mineral deficiencies that could end up affecting your overall health. The signs of these deficiencies will be immediately apparent in the condition of your hair, skin, and nails. For instance, you will have dry, brittle hair and nails, suffer from hair loss, and experience skin issues. By improving your diet and bolstering it with It Works Hair Skin and Nails supplements, it will be possible to remedy these conditions.

Nutritional Tips for Healthy Hair, Skin, and Nails

For the long-term health of your hair, skin, and nails, you need to make sure that the food you consume provides you with the following vitamins, minerals, and other nutrients:

Vitamin A: Also known as retinol, it helps to shore up your immune system. Vitamin A is vital for stimulating the production of white blood cells and promoting healthy endothelial cells. It regulates cellular growth and keeps your skin well-hydrated. It is an anti-aging agent and also reduces acne. By helping skin glands produce oily sebum, it moisturizes your hair. By hydrating and regenerating nails, it prevents them from getting brittle. You can get the Vitamin A you need by eating fortified cereals, carrots, mangoes, squash, broccoli, spinach, cantaloupe, cheese, yogurt, milk, eggs, and fish.

Biotin (Vitamin B7): As it promotes cellular growth, assists with cellular repair, and plays a role in metabolizing amino acids and carbohydrates, biotin ensures healthy skin, hair, and nails. You can get biotin by eating sweet potatoes, avocados, soybeans, sunflower seeds, peanuts, almonds, mushrooms, yeast, egg yolks, and salmon.

Vitamin C: It is crucial in making collagen, a protein that is the building block of skin, hair, and nails. As an antioxidant, Vitamin C staves off free radicals and helps to delay signs of aging. Rich sources of vitamin C are oranges and other citrus fruits, guavas, strawberries, kiwis, peppers, dark leafy vegetables, tomatoes, pumpkins, shellfish, and liver and other organ meats.

Iron: It plays a key role in making proteins—hemoglobin and myoglobin. Hemoglobin, which is found in the blood cells, is responsible for transferring oxygen from the lungs to all parts of the body. Myoglobin provides oxygen to the muscles. Oxygen is essential for body growth and affects the health of your hair, nails, and skin. Iron also plays a vital role in healing wounds faster and curtailing hair loss. You can get iron by eating fortified cereals, white beans, spinach, soybean, dark chocolate, tofu, sardines, oysters, and organ meats.

Magnesium: It is essential for maintaining the skin’s fatty acid and collagen levels, and for regulating skin cell regeneration and repair. It helps too with synthesizing proteins and the formation of new nails. Foods like bananas, spinach, legumes, sunflower seeds, and whole wheat grains are good sources of magnesium.

Zinc: It is a crucial mineral for promoting cellular growth and cell division and ensuring the functionality of oil glands. Zinc protects the skin from UV damage and the scarring effects of acne. It also enables hair and nail growth and repair. You can get zinc from sesame seeds, hemp seeds, legumes, spinach, mushrooms, whole grains, nuts, eggs, dairy, fish, shellfish, and meat.

Proteins: They are important for the development of skin, hair, and nails. Along with helping the skin to maintain its elasticity and firmness, proteins like keratin, collagen, and elastin give you strong, resilient nails. They also strengthen hair follicles and promote hair growth. You can get proteins from walnuts, legumes, eggs, dairy products, fish, poultry, and meat.

Omega-3 Fatty Acids: These are essential polyunsaturated fats that the body needs for many bodily functions, including maintaining the health of your skin, hair, and nails. By regulating the skin’s oil production and fighting inflammation, omega-3 fatty acids keep the skin well-hydrated, wards off acne, and soothes conditions like dermatitis. They also lubricate nails and prevent them from getting dry and brittle. Additionally, they keep the scalp from getting dry and itchy and help maintain hair health. You can get omega-3 fatty acids by consuming walnuts, soybeans, chia seeds, flaxseeds, flax oil, and fatty fish like salmon, trout, mackerel, tuna, and sardines.