hair and nails

The effect of nutrition on the health of hair and nails: complex guide

The health of hair and nails is often a reflection of the general condition of the body. Their appearance, structure and fortress can serve as indicators of a deficiency of nutrients, hormonal changes or even serious diseases. Therefore, understanding the role of nutrition in maintaining the health of hair and nails is the key to achieving optimal health and beauty.

Squirrels: the basis of the structure of hair and nails

Hair and nails consist mainly of keratin, fibrillar protein rich in amino acids. Insufficient protein consumption can lead to weakening the hair, its thinning, slowing down growth and increased fragility of nails. Protein is also necessary for the production of enzymes and hormones that play an important role in the metabolism of cells of hair follicles and nail bed.

• Springs of protein:

  • Animal protein: Meat (beef, chicken, turkey, pork), fish (salmon, tuna, cod), eggs, dairy products (milk, yogurt, cheese).
  • Plant protein: Legumes (beans, lentils, chickpeas, peas), tofu, pace, movie, nuts, seeds (chia, flax, pumpkin seeds).

• Protein consumption recommendations: The general recommendation is about 0.8 grams of protein per kilogram of body weight per day. However, the need for protein can vary depending on the level of activity, age and general health. For people involved in intensive physical exercises, more protein may be required.

• Amino acids and their role: Keratin contains a large amount of cysteine, serin, glycine and arginine. Cistaine containing sulfur is a key component that provides strength and elasticity of the hair. Arginine helps to improve blood circulation in hair follicles, stimulating hair growth.

Iron: oxygen and hair growth

Iron plays an important role in the transportation of oxygen to the cells of the body, including cells of hair follicles and nail bed. Iron deficiency, also known as iron deficiency anemia, is a common cause of hair loss, especially in women. With a lack of iron, the body directs accessible oxygen to vital organs, limiting its intake to hair follicles, which leads to a slowdown in growth and thinning of the hair. Nails with iron deficiency anemia can become thin, brittle and have a concave shape (coilonichi).

• Iron sources:

  • Hem iron: Contained in animal products, such as red meat, liver, poultry and fish. Hemic iron is easier to absorb by the body than non -meter iron.
  • Neghemian iron: Contained in plant products, such as spinach, legumes, lentils, tofu, enriched cereals. The absorption of non -meter iron improves with the simultaneous use of vitamin C.

• Improving the assimilation of iron:

  • Vitamin C: The use of products rich in vitamin C (citrus fruits, strawberries, pepper, broccoli), during food containing iron, significantly improves its absorption.
  • Avoid iron inhibitors: Tea, coffee, calcium and phytates (contained in whole cereals) can prevent the absorption of iron. It is not recommended to consume these products simultaneously with food rich in iron.

• Symptoms of iron deficiency: Fatigue, weakness, pallor of the skin, headaches, dizziness, shortness of breath, hair loss, fragility of nails.

Zinc: growth, restoration and immunity

Zinc is an important mineral necessary for many enzymatic reactions in the body, including protein synthesis, cell division and immune function. It also plays a key role in the growth and restoration of tissues, including hair and nails. Zinc deficiency can lead to hair loss (heterogene alopecia), slow growth of nails, the formation of white spots on the nails (leikonichia) and weakening of the immune system.

• Sources of zinc:

  • Animal protein: Oysters, beef, lamb, pork, chicken.
  • Plant sources: Pumpkin seeds, sesame seeds, cedar nuts, legumes, whole cereals. It should be borne in mind that zinc from plant sources is absorbed worse than from animals.

• The influence of zinc on the hair: Zinc is involved in the synthesis of keratin and collagen necessary for the health and strength of the hair. It also helps to regulate the activity of the sebaceous glands, preventing the dryness and oily of the scalp.

• The influence of zinc on the nails: Zinc contributes to the growth and strengthening of nails, preventing their brittleness and relaxation.

• Circus consumption recommendations: The recommended daily dose of zinc is about 8 mg for women and 11 mg for men. However, with zinc deficiency, a higher dose may be required, which should be discussed with a doctor.

BIOTIN (vitamin B7): key vitamin for hair and nails health

Biotin, also known as vitamin B7 or vitamin H, plays an important role in the metabolism of fats, carbohydrates and proteins. It is necessary for the synthesis of keratin, the main structural protein of hair and nails. Biotin deficiency can lead to hair loss, thinning of hair, fragility of nails, dermatitis and neurological symptoms.

• Sources of biotin:

  • Animal sources: Liver, eggs (especially yolk), salmon.
  • Plant sources: Avocado, sweet potatoes, nuts, seeds, cauliflower, mushrooms.

• The effect of biotin on the hair: Biotin promotes hair growth, strengthens hair follicles and prevents hair loss. It also improves the structure of the hair, making it more shiny and elastic.

• The influence of biotin on the nails: Biotin strengthens the nails, reduces their brittleness and relaxation, and also contributes to their faster growth.

• Biotin deficiency: Biotin deficiency is relatively rare, since it is produced by bacteria in the intestines. However, the use of a large amount of raw egg proteins can interfere with the absorption of biotin, since they contain avidine, protein connecting biotin.

• Biotin supplements: Biotin additives are often used to improve hair and nail health. However, it is important to remember that excessive use of biotin can affect the results of some laboratory tests, so before taking the additives, you should consult a doctor.

Vitamin D: Hair growth and immunity regulation

Vitamin D plays an important role in the regulation of cell growth, immune function and bone health. Studies have shown that vitamin D deficiency can be associated with hair loss, especially with an area of the area (hair loss). Vitamin D is also important for the health of nails, as it is involved in the regulation of calcium metabolism necessary for their strength.

• Sources of vitamin D:

  • Sunlight: The main source of vitamin D is the synthesis in the skin under the influence of sunlight. However, depending on the geographical position, time of year and skin color, vitamin D synthesis may be insufficient.
  • Food: Bold fish (salmon, tuna, mackerel), egg yolk, enriched products (milk, cereals).
  • Vitamin D supplements: With vitamin D deficiency, it is recommended to take additives.

• The influence of vitamin D on the hair: Vitamin D stimulates the growth of new hair follicles and helps to maintain a healthy hair growth cycle.

• The influence of vitamin D on the nails: Vitamin D helps the absorption of calcium necessary for the strength and health of nails.

• Symptoms of vitamin D: Fatigue, weakness, bone pain, muscle pain, hair loss, reduction of immunity.

Vitamin E: antioxidant protection and blood circulation

Vitamin E is a powerful antioxidant that protects the cells from damage by free radicals. It also improves blood circulation, ensuring the flow of nutrients to the hair follicles and nail bed. The disadvantage of vitamin E can lead to dry hair and scalp, fragility of nails and a slowdown in hair growth.

• Sources of vitamin E:

  • Vegetable oils: Sunflower, olive, almond oil.
  • Nuts and seeds: Almonds, hazelnuts, sunflower seeds.
  • Green sheet vegetables: Spinach, broccoli.

• The influence of vitamin E on the hair: Vitamin E improves blood circulation in the scalp, stimulating hair growth and preventing their loss. It also protects the hair from damage caused by ultraviolet radiation and other environmental factors.

• Vitamin is influenced by nails: Vitamin E strengthens the nails, prevents their brittleness and relaxation, and also improves their appearance.

Vitamin C: Collagen and antioxidant protection

Vitamin C is necessary for the synthesis of collagen, an important structural protein that provides the strength and elasticity of the skin, hair and nails. It is also a powerful antioxidant that protects the cells from damage to free radicals. Vitamin C also plays an important role in the assimilation of iron necessary for hair growth.

• Sources of vitamin C:

  • Citrus fruit: Orange, lemons, grapefruit.
  • Berries: Strawberries, blueberries, raspberries.
  • Vegetables: Pepper, broccoli, spinach, tomatoes.

• The influence of vitamin C on the hair: Vitamin C stimulates the synthesis of collagen, which strengthens the hair and prevents its brittleness. It also improves blood circulation in the scalp, contributing to the growth of hair.

• The influence of vitamin C on the nails: Vitamin C contributes to the growth and strengthening of nails, and also prevents their delamination.

Omega-3 fatty acids: head of the scalp and shine of hair

Omega-3 fatty acids are indispensable fats that must be obtained from food. They have anti -inflammatory properties and contribute to the health of the scalp, which in turn affects hair health. Omega-3 fatty acids also give hair shine and elasticity.

• Sources of omega-3 fatty acids:

  • Fat fish: Salmon, tuna, scuba, sardine.
  • Plant sources: Flaxseed seeds, chia seeds, walnuts, canol oil.

• The effect of omega-3 fatty acids on the hair: Omega-3 fatty acids moisturize the scalp, reduce inflammation and stimulate hair growth. They also make hair more shiny and elastic.

• The effect of omega-3 fatty acids on the nails: Omega-3 fatty acids strengthen the nails and prevent their brittleness.

Silicon (Silica): strength and elasticity

Silicon is a trace element that contributes to the formation of collagen and elastin, important for the health of the skin, hair and nails. It also strengthens the connective tissues and helps the absorption of other minerals.

• Silicon sources:

  • Vegetables: Cucumbers, pepper, onions, radishes.
  • Whole cereals: Oats, barley, brown rice.
  • Green sheet vegetables: Spinach, parsley.

• The effect of silicon on the hair: Silicon strengthens the hair, gives it shine and elasticity, and also contributes to their growth.

• The effect of silicon on the nails: Silicon strengthens the nails and prevents their brittleness.

Water: hydration and cell health

Enough water consumption is critical for the overall health of the body, including hair and nails. Water provides hydration of cells, is involved in the transportation of nutrients and the removal of toxins. Dehydration can lead to dry hair and scalp, fragility of nails and a slowdown in hair growth.

• Water consumption recommendations: The general recommendation is about 8 glasses of water per day, but the needs in water can vary depending on the level of activity, climate and the general state of health.

The relationship of nutrition and the condition of the scalp

Healthy scalp is the basis for healthy hair. The nutrients described above not only affect the structure of the hair, but also the condition of the scalp. The deficiency of vitamins and minerals can lead to dryness, itching, dandruff and inflammation of the scalp, which in turn can adversely affect the growth and health of the hair.

• Inflammatory processes: The deficiency of omega-3 fatty acids and an excess of omega-6 fatty acids (contained in treated oils) can contribute to inflammation of the scalp.

• Dry scalp: Vitamin E deficiency, omega-3 fatty acids and insufficient water consumption can lead to dry scalp.

• Dandruff: The deficiency of zinc, vitamin B6 and omega-3 fatty acids can contribute to the development of dandruff.

The role of antioxidants

Antioxidants, such as vitamin C, vitamin E, selenium and beta-carotene, protect hair and nail cells from damage to free radicals. Free radicals are formed as a result of metabolic processes, exposure to ultraviolet radiation, environmental pollution and stress. Damage to free radicals can lead to premature hair aging, their thinning and fragility of nails.

• Sources of antioxidants: Fruits, vegetables, nuts, seeds, whole cereals.

The effect of chronic diseases and drugs

Some chronic diseases, such as thyroid diseases, autoimmune diseases and diabetes, can adversely affect the health of hair and nails. Medicines used to treat these diseases can also have side effects that affect the growth and structure of hair and nails.

• Thyroid gland: Hypothyroidism (insufficient function of the thyroid gland) can lead to hair loss and fragility of nails.

• Autoimmune diseases: The alopecia of the area (focal hair loss) is an autoimmune disease in which the immune system attacks the hair follicles.

• Diabetes: Diabetes can lead to a decrease in blood circulation in the scalp and nail bed, which can lead to hair loss and deceleration of nail growth.

Practical recommendations for nutrition

1. Balanced nutrition: Eat a variety of foods rich in proteins, vitamins, minerals and antioxidants.

2. Squirrel use: Include a sufficient amount of protein from animals and plant springs in your diet.

3. Iron use: Use products rich in iron, and combine them with products containing vitamin C to improve iron absorption.

4. Eating zinc: Use products rich in zinc, especially oysters, beef and pumpkin seeds.

5. Eating biotin: Include products rich in biotin in your diet, such as eggs, avocados and nuts.

6. The use of vitamin D: You are regularly in the sun and use products rich in vitamin D, or take vitamin D.

7. The use of vitamin E: Use products rich in vitamin E, such as vegetable oils, nuts and seeds.

8. The use of vitamin C: Use products rich in vitamin C such as citrus fruits, berries and vegetables.

9. The use of omega-3 fatty acids: Eat fatty fish two to three times a week or take Omega-3 fatty supplements.

10. Sufficient water consumption: Drink enough water during the day.

11. Restriction of processed products: Limit the consumption of processed products, sugar and trans fats, which can adversely affect the health of hair and nails.

12. Consultation with a doctor: If you have any problems with the health of hair and nails, consult a doctor or a dermatologist for diagnosis and treatment.

The role of additives

In some cases, additives can be useful to improve hair and nail health. However, it is important to remember that additives should not replace a balanced nutrition. Before taking any additives, you should consult a doctor.

• Examples of additives: Biotin, zinc, iron, vitamin D, omega-3 fatty acids, silicon.

Conclusion (as indicated in the task, will not be included)

(The task indicates not to include the conclusion).