Remember: You Dont Have To Look Perfect To Be Healthy
Sure. Topical products can help. Eating the right foods can boost your hair, skin and nails but let me keep it real. There are a lot of things that are completely outside of your control.
Some people naturally have more brittle nails and hair whilst others are really sensitive to hormonal fluctuations so their skin flairs up. Take care of your body but at the same time, be kind to yourself. You dont have to look perfect or be beautiful to be healthy.
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Biotin Benefits For Hair Growth Stronger Nails And Beautiful Skin
Biotin acts as a coenzyme in the body thats needed for the metabolism of fatty acids, amino acids and glucose. This means that when we eat foods that are sources of fats, proteins and carbohydrates, biotin also called vitamin B7 must be present in order to convert and use these macronutrients.
Our bodies then have the energy they need to carry out physical activities, for proper psychological functioning, and for growth.
Biotin benefits include helping to give us a young, attractive appearance since this vitamin plays a major part in maintaining the health of our hair, nails and skin.
In fact, it sometimes gets the nickname the H vitamin. This stems from the German words Haar and Haut, which mean hair and skin.
Is biotin for hair growth a real possibility? Thinning hair is one symptom that is tied to biotin deficiency.
Vitamin B7is commonly added to hair and skin beauty products, although its believed to not be absorbed very well through the skin. Some research suggests you get the most biotin benefits when its ingested from either food sources or supplements.
Whats the best way to obtain biotin from your diet? By eating biotin foods things like organ meats, eggs, avocado, cauliflower, berries, fish, legumes and mushrooms.
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Eat Your Way To Healthy Hair Skin And Nails
So there you have it! The foods listed are great sources of biotin to help give you that healthy hair and skin youve been looking for. If you arent a fan of these foods but want to reap the benefits of this amazing nutrient, then talk with your doctor about starting a biotin supplement.
And remember, beauty starts on the inside. So, eat a healthy diet, consume low-lectin foods, and get plenty of exercise to help inspire your most beautiful self from the inside out.
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Spinach To Battle Brittle Hair
Like so many dark green leafy vegetables, spinach is full of amazing nutrients. It has tons of vitamin A, plus iron, beta carotene, folate, and vitamin C. These work together for a healthy scalp and mane. They keep your hair moisturized so it doesn’t break. Want to mix it up a little? Kale is another great green choice.
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Iron Vitality And Lustre
Tired and lacking in energy? This may be a symptom of low iron. Hair, nails and skin can also suffer if youre lacking in iron. Skin may be very pale, become itchy, or there could be cracking at the side of the mouth. Nails can become brittle and develop vertical stripes, or even become spoon-shaped. You could shed more hair and it will be noticeably more dry, brittle and dull.
- HFG tip: Meat is the best source of iron: the redder the meat, the more iron it contains. If you dont eat meat, you can get iron from legumes and whole grains but its less readily absorbed, so add vitamin C to meals to enhance absorption.
Risks Side Effects And Interactions
Are there side effects to taking biotin? Biotin side effects for rare because this vitamin is water-soluble, which means it travels in the bloodstream and any excess or unused quantities present in the body are eliminated through urine.
Therefore, the body doesnt build up reserves of biotin, and its very difficult to consume too much or to reach toxic levels.
Very few side effects have been reported when taking doses that are less than 10 milligrams per day. So taking biotin pills or supplements is considered safe when the dosage is within the recommended amounts.
That being said, its possible to experience minor adverse reactions like indigestion, nausea, cramping or diarrhea. And if someone were to take a very high dose for an extended period of time they may possibly develop biotin overdose symptoms like skin rashes, lower vitamin C and B6 levels, and high blood sugar levels.
Certain medications including the skin medication isotretinoin that is prescribed for acne may reduce the activity of vitamin B7. Abnormally high doses of other B vitamins like pantothenic acid can also lower levels of vitamin B7 biotin in the body.
Vitamin B7 levels may also be affected if someone is taking anti-seizure medications or oral antibiotics, or if they have a known digestive disorder that can disrupt normal intestinal bacteria levels.
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What To Eat For Healthy Hair And Nails
Biotin/Vitamin H
Biotin can improve hair that is splitting or thinning as well as strengthen weakened nails. Taken with zinc and the corticosteroid clobetasol propionate, biotin has even been used to treat alopecia, an autoimmune skin disease marked by the loss of hair. Nina DiBona, RD, dietitian and nutritionist at the Sports Club/LA in Boston, agrees. “A deficiency in biotin may result in brittle hair or even hair loss.” An easy way to remember: The H in vitamin H stands for “haar and haut,” which means “hair and nails” in German, DiBona notes.Foods to Try: Bananas, beans, cauliflower, eggs, lentils, peanuts and salmon.
Omega-3 Fatty Acids
To get shinier hair, introduce more omega-3s into your diet, which “help support scalp health and may give your locks extra luster and shine,” according to DiBona. The three active ingredientsalpha-linolenic acid, eicosapentaenoic acid and docosahexaenoic acidare all essential fatty acids and “are important components of the stratum corneum, which is the outermost layer of the epidermis that contains keratin and has water-holding capabilities. Deficiency in essential fatty acids can result in dry scalp or dandruff,” she says.Foods to Try: Eggs, flaxseed, fish oil, mackerel, salmon, sardines, spinach, tuna and walnuts.
Protein
Vitamin A
Zinc
Five Natural Ways To Improve Hair Skin And Nail Health
Date: 2020-10-26
Healthy and strong hair, skin, and nails can say a lot about your overall wellbeing. A balanced diet full of protein, healthy fats, and fresh fruits and vegetables can help you get shiny hair, glowing skin, and strong nails. To make sure you are getting the nutrients you need, the health experts at Envolve, an integrated healthcare solutions company, have put together five natural ways the food you eat can boost the health of your hair, skin, and nails.
1. Lead with Protein. Protein supplies the body with the amino acids it needs to produce keratin, the main building block of your hair, skin, and nails. About 20% of your daily calories should come from protein. There are plenty of healthy and delicious foods that can help you get the recommended amount of protein each day. Try adding lean meat, beans, or eggs to your diet. A balanced breakfast with eggs as the star is a good place to start. Try scrambled or over-easy eggs in the morning with whole grain toast for a nutritious, energy-boosting meal.
2. Absorb Antioxidants. Some foods have antioxidants that are important to a well-balanced diet. Berries, avocados, and sweet peppers are good sources of antioxidants that can also serve as a healthy snack during the day. Antioxidants can help protect hair follicles, improve hair strength, and may promote hair growth. Try a mid-morning snack of fresh strawberries to get high levels of vitamin C, which can prevent hair breakage.
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Incorporate A Multivitamin Into Your Routine
If your hair, nails, and skin arent looking their best incorporating a daily multivitamin into your routine may be a good place to start. With the introduction of a good daily formula of vitamins and minerals, you should see an improvement in your overall health including your skin, hair, and nails with continued use. You may also be addressing deficiencies that you may not have even realized you have. In time you should notice stronger nails, more radiant skin and thicker more lustrous hair. Changes can take a few weeks to even a few months to see a difference. So stick with it daily for a beautiful and healthy you.
What Foods Help Reduce Eczema
Eating foods high in antioxidants can help manage eczema. Basically, all those bright and colourful vegetables and fruit will be loaded with antioxidants, to reduce eczema-contributing inflammation. However, stress is on the biggest causes of eczema.
That said, you can eat salads all day, but if youre perpetually stressed, youll continue to get flare-ups. When I get stressed, I get eczema on my fingers Which I affectionately call my stress fingers. When they flare-up, I use it as a sign that Im pushing too hard, not sleeping enough and need to slow down. Thanks, body!
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Vitamins And 14 Foods For Strong Healthy Nails
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Fingernails arent just for decorative purposes they can also tell a tale about a number of health issues. In fact, as they continue to grow, theyre one of the best places to look to ensure vitamin and mineral intake is sufficient. Many nutrients are needed to support not only the growth of the nails but their strength, appearance, texture, and shape. So, what are the key vitamins for nails? Lets claw into the research
Foods High In Biotin For Healthy Hair And Nails
If youve ever been concerned with hair loss, chances are youve come across information on the importance of biotin. Biotin is one of the B vitamins, and has been shown to increase hair strength, thickness, and growth. It also improves the health of nails. While these may be the best known benefits of biotin, it also has other critical functions in the body. For example, biotin plays a key role in certain metabolic and energy-generating pathways by helping bread down carbohydrates, proteins, and fats into usable energy. It also helps regulate blood sugar, supports healthy skin, and assists in cell signaling.
Biotin is a water-soluble vitamin, which means that the body cannot store significant amounts it must be consumed regularly in the diet. The recommended daily intake of biotin for most adults is 30 mcg. The good news is that there are plenty of foods high in biotin. Consuming a variety of biotin-rich foods will help ensure adequate intake to support a healthy metabolism, energy generation, luscious locks, and youthful skin. With that in mind, pull out your grocery list and get ready to add some of the foods high in biotin shown below.
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Kiwifruit And Citrus Vitamin C
Vitamin C is essential to make collagen, the structural cement of the body. Under the skin, collagen is the fibrous tissue that plumps it up giving support and shape. As skin ages it loses collagen.
When we breathe car fumes, cigarette smoke and lie in the sun, harmful oxidation reactions happen in our skin and body. Vitamin C, E and beta-carotene are potent antioxidants that mop up the harmful by-products of oxidation and slow down damage to the skin. Large doses of vitamins C, E and beta-carotene help protect the skin from sunburn and improve its resilience to things that could irritate it. But when taken as supplements, sometimes the antioxidant activity shifts to harmful pro-oxidant activity. How to prevent this? Skip the pills and eat lots and lots of antioxidant-rich fruit and vegetables.
- HFG tip: Eating plenty of kiwifruit, oranges, lemons and grapefruit may not have the same instant plumping out effect as a collagen implant but with its vitamin C and hundreds of anti-aging antioxidants it is natural beauty therapy at its best.
Vitamins For Strong Healthy Nails
1. Vitamin B7 : This vitamin is found in a number of products designed to support strong nails. For good reason. Biotin is needed to support healthy cell growth and metabolization of amino acids. Research has found it helps nails become firmer, harder, and less brittle for most people. 1 It may also help prevent nails from splitting. 2
2. Vitamin B12 : Speaking of B vitamins, vitamin B12 is also necessary for keeping nails healthy and strong as it impacts iron absorption and red blood cell development. If you dont get enough of this nutrient, you may notice bluish or brownish discoloration and wavy lines or streaks in the nails. It can also lead to other dermatological conditions if you get either too much or not enough. 3 Because most natural sources of vitamin B12 are from animal products, strict vegetarians and vegans run the greatest risk of becoming deficient if they dont seek out additional sources or supplements. 4
3. Folate : Another B vitamin that plays a role in nail growth due to its affect on new cell development, including red blood cell formation, is folate. Deficiency of this nutrient can lead to a change in nail color and also make nails rigid and prone to breakage.
4. Vitamin C: Vitamin C is needed for so many processes in the body, including the production of collagen. Collagen, in turn, is known as the glue that keeps the body together. This protein provides strength, shape, and integrity to tissues throughout the body, including nails. 5
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What About Supplements For Skin Hair And Nails
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Some people take biotin for better hair health but there really isnt much evidence that B-group vitamins are a magic bullet for better hair. Personally, I wouldnt recommend it.
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What about collagen? Many people are fans of collagen to boost the appearance of skin. There is limited research out there to support thing. Take it if you want, but personally, I prefer to get collagen naturally in my diet by eating fish, plenty of brightly coloured fruits and veg and including a moderate to small amount of meat in my diet.
Most Important Nutrients For Healthy Hair Skin And Nails
Hair, skin and nails are all made of similar cells the proteins keratin, collagen and elastin so they all require the same nutrients to grow healthily. There are also certain nutrients such as healthy fats, iron, zinc and antioxidant vitamins essential to glowing, well-hydrated skin and strong and healthy-looking hair and nails. Once you understand why these nutrients help, it will make it easier to ensure you are eating a healthy diet including foods packed with these nutrients every day.
The bonus? These nutrients are not only essential for healthy hair, skin and nails, but also for supporting fitness and overall health and wellbeing.
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Supplement Dosage And Rda Of Vitamin B7
Most healthy adults meet biotin requirements through a well-balanced diet. Keep in mind that in supplement form, common biotin dosages range from 1,000 micrograms to 10,000 micrograms, which is much higher than your daily recommended value, or the amount considered to be an adequate intake.
Recommended daily allowances of biotin have not been established due to a lack of sufficient evidence. According to the National Institutes of Health, the Adequate Intake to obtain biotin benefits for different age groups is as follows:
- 5 micrograms daily for infants
- 68 micrograms daily for infants ages 7 months to 3 years old
- 1220 micrograms daily for children ages 413 years old
- 25 micrograms for adolescents
- 30 micrograms for male and female adults over 19 years old
- 30 milligrams for pregnant women and 35 milligrams for women who are breastfeeding
How much biotin should you take for hair growth? The proper dosage depends on a few factors, including your age and whether or not you have a biotin deficiency.
When it comes to using biotin benefits for hair loss/to promote growth, you can start by taking 1,0000 mcg of biotin daily and increasing the amount of biotin foods you consume in a day. A general recommendation is try working your way up to taking about 2.5 to 3 mg daily, which will cover your needs and then some.
According to an article that appeared in the American Journal of Clinical Nutrition, some underlying causes of biotin deficiency include:
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Love trail mix? You’ll love this news: There are 14.72 micrograms of biotin in 1/4 cup of almonds. A healthy portion of your daily dose but not all of it, according to WebMD, which states that the daily recommended intake is 30 mcg for adults. Pair the nuts with another biotin-rich ingredient like oats, for a breakfast with major beauty benefits.
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