Healthy and Beautiful Skin, Hair and Nails : These Nutrients are Important

A good intake of nutrients is not only essential for health but also supports a beautiful appearance of skin, hair, and nails. We present 9 nutrients that can make an important contribution to this.

Healthy skin, hair, and nails are among the most outstanding beauty attributes for many people. The health of our skin, hair, and nails goes hand in hand with a healthy lifestyle, which means sufficient sleep, relaxation, exercise, fresh air, and a balanced diet with essential vitamins and minerals. As part of a balanced diet, dietary supplements can help to supplement the individual diet and thus ensure an adequate supply of nutrients.

The skin – our largest organ

The skin is the largest organ of our body. Like hair and nails, the skin protects the body from harmful external influences and is also the largest sensory organ. In addition, the skin performs essential tasks in metabolism and, as part of the immune system, also plays a role in the body’s defenses and, thus, for the general health of the body. It is, therefore, often possible to tell from the appearance of the skin what the state of our health and well-being is.

The skin, hair, and nails will quickly show if individual nutrients are entirely or partially lacking. Therefore, a balanced diet is also essential for a beautiful complexion, a healthy hair structure, and strong nails. Through our daily diet, we provide the skin, as well as the hair and nails, with the micronutrients it needs for its metabolism and, in the case of the skin, for its many essential functions.

Nutrients for beauty from within

We show which nutrients are essential for healthy and beautiful skin, hair and nails and in which foods they can be found in the following.

9. Provitamin A (beta-carotene) and other antioxidants.

Consumers should ensure a good supply of vitamin A or its precursor beta-carotene for healthy skin. Vitamin A plays a central role in the structure and health of the skin. An insufficient supply can manifest itself, for example, in skin dryness. Provitamin A, or beta-carotene, is also an antioxidant. This help protects cells from oxidative stress and thus contributes to protection against a possible cause of premature skin aging. Provitamin A is found mainly in yellow-orange but dark green vegetables and fruits, such as peppers, spinach, carrots, or even berries.

8. Vitamin B2 (riboflavin)

Vitamin B2, or riboflavin, is also called a “growth vitamin.” It is essential for energy metabolism and is also relevant for skin health. Vitamin B2 is found in meat, dairy products, and whole grains.

7. Trace element silicon

Consumers should ensure they have a sufficient supply of silicon for healthy skin, hair, and nails because silicon is a component of the skin and connective tissue. Silicon is found, for example, in foods such as asparagus, barley, and oats.

6. Omega-3 fatty acids

Omega-3 fatty acids are part of the cell membranes (cell walls) that surround and protect each cell. They provide the necessary stability and healthy moisture balance. Omega-3 fatty acids are found, for example, in fish, walnuts, and flaxseed.

5. Vitamin C

Vitamin C is one of the most important vitamins needed daily for the skin. Among other things, vitamin C is a co-factor for collagen production. It thus supports normal collagen formation and influences skin health and the appearance of wrinkles. Vitamin C is naturally found in sea buckthorn berries, peppers, black currants, and parsley. Citrus fruits, potatoes, cabbage vegetables, spinach, and tomatoes are also good sources of vitamin C.

4. Selenium

Selenium helps maintain normal hair and nails and helps protect cells from oxidative stress. Selenium is found in animal and plant foods. Its content is exceptionally high in meat, fish, nuts, and mushrooms.

3. Biotin

Biotin also contributes to the maintenance of skin and hair. It is involved in the formation of creatine. Creatine is the primary substance of hair but is also present as a structural protein in the skin and nails. Biotin is naturally found in foods such as eggs, nuts, oatmeal, soybeans, wheat germ, and mushrooms.

2. Zinc

Zinc is one of the essential trace elements for the human body and must be consumed daily through food. Zinc contributes to the maintenance of hair, nails, and skin. It is also needed for protein synthesis, collagen formation, and wound healing and is an important antioxidant. In addition, zinc is involved in vitamin A metabolism (see 9.) and helps metabolize omega-3 fatty acids (see 6.). Zinc is found, for example, in beef, pork, and poultry meat, as well as in milk and cheese.

As part of a balanced diet, food supplements can contribute to the optimal supply of these minerals and vitamins. However, in the first place comes a critical food that many do not immediately think of :

1. Water

The human body consists of three-quarters of water. Therefore, adequate hydration is essential for the full function of the body. Skin, hair, and nails also benefit from a good supply. Consumers should drink at least 1.5 to 2 liters daily. Still, water, mineral water, and herbal and fruit teas are very suitable.

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