Hair loss, brittle nails, dull complexion, redness? Whether these are seasonal phenomena or a deeper imbalance, there are several solutions available to overcome them. Creams, treatments, pills, masks... But the solution may simply be found on your plate.
To regain full, voluminous hair, a radiant complexion, and healthy nails, consider boosting your vitamin and mineral intake. Some are essential for cell renewal, and with the right nutrients, you'll quickly regain your radiance!
For you, we have listed the 12 most effective micronutrients to improve the health of your hair, skin and nails:
Vitamin A |
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| Skin - acts on collagen and complexion radiance. Hair - hydrates and regulates sebum. Where to find them? Sweet potatoes, carrots, dried apricots, butter, eggs, milk. |
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Vitamin E |
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| Skin - acts on hydration, elasticity, aging of cells. Hair - improves circulation to the scalp. Nails - moisturizing and strengthening. Where to find it? Sunflower oil, olive oil, wheat germ oil, peanut oil. |
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Vitamin C |
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| Skin - promotes collagen production and improves complexion radiance. Hair - affects growth and thickness. Where to find them? Peppers, leeks, broccoli, peas, mango, strawberries. |
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Vitamin B3 |
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| Skin - affects collagen, hydration and pigmentation. Hair - stimulates keratin synthesis. Where to find it? Hazelnuts, mushrooms, poultry, fish. |
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Vitamin B5 |
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| Skin - Promotes healing. Hair - fights hair loss, promotes growth. Where to find it? Whole grains, avocado, celery, cauliflower. |
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Vitamin B8 |
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| Skin - reduces sebum. Serves as a building block for skin cells, hair, and nails. Hair - promotes growth. Nails - strengthens strength. Where to find it? Soy, nuts, spinach, oatmeal, bananas, almonds. |
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Vitamin B9 |
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| Skin - encourages cell reproduction. Hair - promotes growth and thickness. Where to find it? Pumpkin, asparagus, fruits, green vegetables, beetroot, soybeans. |
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Vitamin B12 |
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| Skin - detoxifies and encourages cell growth. Hair - prevents hair loss. Where to find them? Animal products. |
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Calcium |
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| Skin - strengthens fragile skin. Hair - fight against hair loss. Nails - strengthens strength. Where to find them? Dairy products, tofu, sardines. |
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Iron |
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| Skin - promotes proper cell function. Hair - increases resistance. Nails - stimulates growth. Where to find it? Soy, lentils, millet, oysters, dark chocolate, green vegetables. |
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Magnesium |
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| Hair - promotes growth.
Where to find it? Wheat germ, oats, hazelnuts, cocoa, spices. |
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Zinc |
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| Skin, Hair and Nails - Produces keratin essential for skin, hair and nails.
Where to find them? Wheat germ, lentils, oysters, calf and pork liver, cocoa, cashew nuts. |
