Many diseases progress without having obvious symptoms. Hair and nails are a kind of indicator, they will help to understand that the body has failed. Most often, they signal a lack of certain vitamins. In order to take action in time, do not miss the following signs of a lack of vitamins for hair and nails.
Signs of a lack of vitamins for hair and nails:
- Nails: changes in the structure, color, density, and even shape of the nails indicate an insufficient amount of vitamins A, B, C, D, and E, as well as calcium and magnesium. The nails became brittle, flaky, stopped growing quickly, and instead of pink and shiny, they became dull and yellowish, and sometimes with small white specks? This is not always a reaction to a new nail polish, most often these signs indicate a metabolic disorder.
- Hair: dryness, brittleness, dullness, split ends and excessive hair loss are clear signs of a lack of vitamin E, which is necessary for the production of keratin, the main component of hair and nails. Also, the lack of vitamins is indicated by the appearance of gray hair or dandruff on some parts of the head, itching and a rash of small ulcers on the surface of the scalp.
Foods containing essential vitamins:
- Vitamin A: spinach, cod liver, citrus fruits, sea buckthorn, broccoli, red caviar, egg yolk, heavy cream, cheese, carrots, sorrel, butter;
- Vitamin B1: beef, legumes, yeast, brown and wild rice, hazelnuts, oatmeal, egg white;
- Vitamin B2: cheese, oats, rye, liver, broccoli, wheat sprouts;
- Vitamin B3: yeast, eggs;
- Vitamin B5: fish, beef, chicken, rice, liver, heart, mushrooms, yeast, beets, cauliflower, legumes;
- Vitamin B6: cottage cheese, buckwheat, potatoes, cod liver, milk, bananas, walnuts, avocado, corn, lettuce;
- Vitamin B9: fish, cheese, egg yolk, dates, melon, mushrooms, green peas, pumpkin, oranges, buckwheat, lettuce, milk, coarse flour;
- Vitamin B12: yeast, fish, lean beef, herring, kelp, cottage cheese, oysters, veal liver, milk;
- Vitamin C: rosehip, kiwi, sweet bell pepper, citrus fruits, black currant, broccoli, green vegetables, apricots;
- Vitamin D: milk, dairy products, fish oil, butter, parsley, egg yolk;
- Vitamin E: olive oil, peas, sea buckthorn, almonds, sweet bell pepper.
Most often, the vitamins contained in food are not enough to make up for their lack in the body, so it makes sense to pay attention to the vitamin and mineral complexes that are offered in pharmacies.
Vitamins for hair and nails from the pharmacy:
The convenience of ready-made preparations is that their composition of vitamins and minerals is selected taking into account the daily needs of the body, balanced and aimed at solving complex problems. After all, in addition to a number of vitamins for hair, minerals such as selenium, zinc, magnesium are necessary, and calcium is indispensable for nails. Per day, the body should receive:
- Vitamin A: 1.5-2.5 mg.
- Vitamin B1: 1.3-1.7 mg.
- Vitamin B2: 1.9-2.5 mg.
- Vitamin B6: 1.5-2.3 mg.
- Vitamin B12: 0.005-0.008 mg.
- Vitamin C: 60-85 mg.
- Vitamin D: 0.025 mg.
- Vitamin E: 2-6 mg.
Given these figures, you need to carefully study the composition of the product, because an overabundance of vitamins can cause the same harm as their lack. Remember that signs of a lack of vitamins for hair and nails can appear after and during the use of some diets for weight loss, so listen carefully to the signs that the body gives and be healthy.