To have long and healthier hair and nails is desire of everyone. Vitamins and other supplements can help us. Vitamins contain natural nutrients are very helpful for hair strengthen, skin shining and nails growth. Most supplements are made of fish oil, Biotin (Vitamin B7), vitamins A, C and E. Before using any vitamin or supplement, you should know about benefits and functions of constituents present in it.
Benefits of Vitamins
People usually take these vitamins in diet. Sometime they select the specific supplement to fulfill the requirements of these vitamins. Benefits of various vitamins are:
Benefits of Biotin
Biotin also known as vitamin B7. This nutrient is essential for healthy hair, skin and nails. It works well in adding a supplement and helps in boost hair and nail growth. Biotin strengthens hair by increasing its density.
Biotin also helps in a cure of broken nails. People with brittle fingernails should take daily biotin dose to reduce the splitting and breaking. It has been studies that taking daily 2.3 milligram supplement for 6 months increase the nail thickness by 25%. You can fit biotin in diet including eating bananas, eggs or drinking milk.
Benefits of Fish Oil
Fish oil is an antiaging supplement. It makes in hair, nails and skin shiny. Fish oil is fulfilling with omega-3 fatty acids which work well for skin. Fish oil is very useful if your skin is damaged from too much sun exposure.
Benefits of Vitamin A
Vitamin A is also an antiaging agent and helps in reducing the acnes flares. Vitamin A deficiency may increase the risk of developing acne. As it becomes difficult for dead skin to remove from hair follicles which may lead to blocked pores.
Benefits of Vitamin B
Vitamin B is very important for skin growth, shining and safety. It is known to reduce the risk of nonmelanoma skin cancer and precancerous growth.
Benefits of Vitamin C
Vitamin C helps in brighten the skin and stimulate collagen. It is an antioxidant and helpful fight free radicals. It also helps fight the formation of skin pigmentation (melanin).
Effects of Vitamins Deficiency
There are many benefits of well balance and nutritious diet. Similarly, the lack of these nutrients in diet may cause a variety of unpleasant symptoms. Identification of these symptoms can help you adjust the diet accordingly. The most common symptoms of vitamins and other mineral deficiencies are discussing here in detail:
Brittle Hair and Nails
Biotin (Vitamin B7) plays important rule in many body functions. The lack of biotin in body is very rare. It is observed when it occurs then brittle, thinning, or splitting nails and hair are most noticeable signs. Some other symptoms are muscles pain, cramps, and chronic fatigues etc.
The risk of developing of biotin deficiency is high in pregnant women, drinkers or heavy smokers and people with digestive disorder diseases. Frequently use of antibiotics and some anti-seizure medications is also another risk factor. Eating raw egg whites also cause of biotin deficiency. Because the raw egg whites contain avidin protein which binds to biotin and reduce its absorption. Use of supplements and a diet rich with biotin can help to recover the biotin deficiency.
Loss of hair is a common sign. Commonly 50% adults’ loss their hair when they reach 50 years of age. Deficiency of vitamins and minerals is the main cause of hair loss. A diet rich with vitamins and minerals can help to prevent or slow down the hair loss process.
Iron and Zinc: Iron is involved in DNA synthesis and DNA present in hair follicles. Lack of iron stops the hair growth or fast hair loss. Zinc is essential for protein synthesis and cell division. These two processes play important rule in hair growth. So zinc deficiency may cause of hair loss.
Eggs, nuts, seeds, Meat, fish, dark leafy greens, and whole grains are good sources of iron and zinc.
Linoleic acid (LA) and Alpha-linoleic acid (ALA): Both acids are important for hair maintenance and its growth. Leafy vegetables, whole grains, vegetable oils and nuts are rich in LA. Walnuts, chia seeds, flaxseeds and soy nuts are rich in ALA.
Niacin: Niacin is also called as vitamin B3. This vitamin is required for keeping hair healthy. Alopecia is one possible symptom of niacin deficiency. Alopecia, a condition in which hair falls out in small patches. Niacin-rich foods are fish, leafy greens, meat, dairy, whole grains, legumes, nuts, and seeds. These foods are also rich in biotin.
Dandruff and Seborrheic Dermatitis
Dandruff and seborrheic dermatitis cause by multiple factors. A diet with poor nutrients is one of them. Low blood levels of zinc, niacin, riboflavin (vitamin B2), and pyridoxine (vitamin B6) may each play a role.
Dandruff and seborrheic dermatitis belong to same family of skin disorders that effect the oil producing areas of our body. Both involve in itchy and flaking skin. Dandruff is mostly restricted to the scalp. Seborrheic dermatitis can also appear on the upper chest, armpits, groin and face. Both conditions are common.
50% of adults and up to 40% of infant may suffer from dandruff or seborrheic dermatitis at one point or another. Foods rich in niacin, riboflavin, and pyridoxine may help reduce the symptoms.
Red or white Elevated Bumps on the Skin
Chicken skin is another name of keratosis pilaris. it causes patches of rough-feeling bumps to appear on the skin. These bumps may also be accompanied by corkscrew or ingrown hairs. This skin condition often appears in childhood and naturally disappears in adulthood.
Reason of little bumps is still not fully understood. But they may visible when too much keratin is produced in hair follicles. Keratosis pilaris may have a genetic component. It means that a person is more likely to have it if a family member has it. It may also appear due to the deficiency of vitamin A and C. A diet rich with vitamin A and C is helpful to treat this.
Vitamins play important rule in healthier hair growth, nails and skin shining. Multiple vitamins like biotin, niacin, fish oil vitamins A, B and C are good for hair and skin. Deficiency of vitamins may cause many hair, nail, skin disorders diseases and many other symptoms. A diet rich with required vitamins and minerals helps to save us from hair loss, nail brittle and skin disease. We can use supplements on regular basis to fulfill the vitamins and minerals deficiencies.