7 nutrients help keep hair, nails and skin healthy

Protein

Protein contributes to maintaining healthy skin, hair and nails. Protein deficiency can cause thin, brittle hair, weak nails and less firm skin. This substance is found in eggs, beans, meat, fish or bone broth. In some cases of deficiency, powdered protein supplements may help improve the condition.

The amount of protein needed each day depends on your weight and activity level. On average, sedentary adults need about 0.8-1 g of protein per body weight daily to maintain health. People who exercise or want to gain muscle need higher intakes.

Collagen

As the body ages, the body’s natural collagen production slows down. The skin begins to lose its plumpness, and small wrinkles easily appear. Collagen supplements support skin elasticity and moisture. This nutrient also helps hair and nails grow quickly and healthily.

Vitamin C

Vitamin C helps strengthen the immune system and is necessary for healthy skin, hair, nails, and feet. This vitamin promotes the body to produce collagen, which can fight free radicals that cause premature aging, brighten the skin from the inside, and support wound healing.

Vitamin E

Vitamin E is a powerful antioxidant that can protect the skin from oxidative damage. They work well when combined with vitamin C, supporting the recovery process and moisturizing the skin.

Omega-3 fatty acids

Omega-3 fatty acids are often found in fish oil and are good for dry, flaky skin and broken hair. They help regulate oil production and reduce inflammation, thereby soothing conditions such as eczema or scalp irritation.

Zinc

This nutrient helps restore skin, control inflammation, and is useful for people who are having problems with acne or dark spots that are difficult to heal. Zinc also contributes to hair follicle health.

Iron

Iron transports nutrients and oxygen to skin and scalp cells. Iron deficiency is one of the common causes of thin skin, hair, and nails. Supplementing this nutrient is essential for women because of blood loss during the monthly menstrual cycle. Iron-rich foods include dark green leafy vegetables, nuts, and red meat.