Healthy hair and nails are indicators of the general condition of the body. There are 5 main substances without which healthy hair and nails are impossible.
Nail structure and growth
In the nail, it is customary to distinguish between the body and the root of the nail. The plate is surrounded by skin folds – on both sides, there are lateral rollers, and at the base, there is a proximal roller.
The latter protects the root of the nail, part of which can be seen under the cuticle. Due to the crescent shape, the light “smile” under the cuticle is called a lunula
Many people wonder why nails grow, despite the fact that they consist of “lifeless” cells.
Nails have special cells called onycholysis, which first divide and then harden, forming the cornified plate that we all see.
New cells grow in the nail, pushing out the hardened keratin plates. Their nutrition is provided by a large number of capillaries. The nail bed is permeated with nerve endings, which explains the high sensitivity of this area.
The structure of a hair can resemble a tree trunk. The root (hair follicle) is located under the skin and the hair shaft itself is on the surface.
The bulb has nerve endings, blood vessels, sweat, and sebaceous glands. And the hair itself is keratinized protein cells that are woven into threads. The scales we see in commercials are the protective layer of the hair. The detachment of these scales leads to the fact that the hair loses its natural shine and becomes brittle. The hair follicle is nourished by a large number of skin capillaries.
In order for our hair to be thick, silky, and beautiful, we need to eat right, it is not for nothing that they say that the condition of hair and nails is a reflection of our health. Here is a list of the main elements of the diet that will improve the condition of hair and nails:
Vitamin D3 – for hair and nails
Since vitamin D regulates blood circulation, it has a positive effect on the condition of our hair. After all, hair is nourished by small capillaries in the scalp that delivers nutrients to the hair follicles.
If the blood circulation process is impaired, the hair becomes dull and dry. It has a positive effect on the absorption of magnesium in the body, and kidney function, and increases the body’s susceptibility to heart disease and dermatological ailments.
Foods containing vitamin D: herring, redfish, liver, egg yolks, mushrooms, sour cream.
Iron for hair and nails
Iron is directly involved in the production of hemoglobin, which in turn carries oxygen in blood cells (red blood cells). It is also involved in the production of myoglobin, which is found in muscles. The mineral oxygenates red blood cells in the body.
Thus, iron affects curls and nails. It nourishes the follicles and nail plate, saturates them with oxygen, and strengthens the roots. If the level of the substance is low, then iron deficiency anemia develops, causing hair loss and brittle nails.
With a decrease in hemoglobin, curls become dry, and dull, lose their shine and strength, and weaken.
Thus, hair loss and brittle nails due to a lack of iron inside the body is the initial signal that calls for taking measures to restore its amount inside the body. To do this, you need to take a blood test to see what level of hemoglobin you have. Only then can you confidently go to the doctor for a consultation?
You should know that iron is found in such foods as seafood, beans, fish and meat, liver, bran, wheat, nuts, dried apricots, and plums.
Protein for hair and nails
You need a quality source of protein for the proper functioning of the bulbs and osteoblasts. Proteins in general are the main foundation and building block for tissues and cells, but the health and strength of hair and nails are simply impossible without them. Therefore, if you follow a vegetarian diet for personal reasons or beliefs, make sure you get your protein from plant-based foods.
In your case, they can be found in soy products, legumes, nuts, and mushrooms.
Zinc for nails and hair
The trace element is necessary for the regeneration of the integument and the growth of new cells (proliferation), so when it is deficient in the body, our hair becomes dull and lifeless, begins to thin, falls out excessively (sometimes even in sections), and stops growing. The scalp peels off, dandruff appears on it; nails are weak, and chicken blindness appears.
Zinc deficiency can occur due to an unbalanced diet when taking large doses of vitamin B6 (pyridoxine, its antagonist), and alcohol abuse.
Other pathological causes of micronutrient hypovitaminosis include diseases of the thyroid gland, stomach, liver, and kidneys. The content and absorption of the mineral are suppressed with age, so with a constant lack of the mineral, cataracts, acne, rashes, and ulcers can develop.
Zinc content in foods: oysters, wheat germ, beef, pumpkin, chocolate, flax seeds, cashew nuts.