Dear Lacy:
What should I eat to make my hair, skin, and nails look healthier? - Wanting to look healthier
Dear Wanting to look healthier:
In general, many vitamins and minerals benefit the hair, skin and nails. So eat a balanced diet rich in all vitamins and minerals.
Fruits, vegetables, whole grains, low-fat dairy, and lean meats are all important for optimal appearance of the skin, hair, and nails.
A deficiency in any number of vitamins or minerals can contribute to unhealthy outer looks. In fact, the skin, hair and nails are often a window to what is going on inside the body. Particularly, Vitamin A, antioxidants such as Vitamin E and Vitamin C, water, calcium and Vitamin D are all good for the skin.
Vitamin A is found in carrots, sweet potatoes, squash, and dark, leafy greens. Nuts seeds, olive oil, and citrus fruits are rich in antioxidants. Vitamin E and Vitamin C along with iron, selenium, calcium and zinc are all beneficial for the nails.
For healthy hair, eat a balanced diet that includes foods rich in folic acid, B6, and B12 like lean protein foods. Oranges and leafy greens are good sources of folic acid. Avocados, bananas, beans, and whole grains are good sources of B6. B12 is found in eggs, meats, and dairy foods.
Recommendations for adults are 700 to 900 ug/day of Vitamin A, 15 mg/day of Vitamin E, 600 to 800 IU/day of Vitamin D, 1,000 to 1,200 mg/day of calcium, 75 to 90 mg/day of Vitamin C, 400 mg/day of folic acid, 1.2 to 1.5 mg/day of B6, and 2.4 mcg/day of B12. You should also drink 8 ounce glasses of water 6 to 8 times a day.
Because many vitamins and minerals affect the hair, skin and nails, the best advice is to eat a balanced diet and a variety of fruits, vegetables, and whole grains. Try to eat a fruit or vegetable, and a whole grain food at most meals.
Lacy Ngo is a licensed dietitian and nutrition instructor at Winthrop University. Contact her at lacyngo@yahoo.com
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