Top 7 nutrients to maintain healthy hair, nails and skin

1. Top 7 nutrients to maintain healthy hair, nails and skin If you want to have glowing skin, healthy hairs, and nails then you need to consume the best nutrients. Let us see some of the essential nutrients for hairs, skin, and nails: 1) VITAMIN C This nutrient is found in papaya, citrus fruits, kale, strawberries which helps you to rejuvenate your skin and enhance your complexion. It is important for maintaining good blood vessels and helps in producing collagen. You can use skin products which are rich in Vitamin C as well. 2) VITAMIN E It is found in seeds, spinach, nuts, and sunflower oil. This vitamin is an antioxidant powerhouse and protects you against free radicals. The free radicals break down the collagen, therefore, it is good to prevent it with the help of Vitamin E. 3) VITAMIN A This nutrient is found in sweet potatoes, carrots, pumpkins, butternut squash, kale, etc. This is a very good anti-aging good. It also helps in the rejuvenation of skin cells and sheds away the dead skin cells. This can also help in preventing wrinkles and fine lines. 4) OMEGA-3 FATTY ACIDS It is found in walnuts, Salmon, edamame, grass-fed beef etc. It helps in good blood circulation to the scalp and is found in the hair shaft and cell membranes. Apart from the other vitamins essential for healthy hair, it is very important for maintaining a healthy scalp and a healthy hair. 5) IRON It is found in sesame seeds, kidney beans, oysters, spinach, and lentils. Most of the hair related issues and hair falls occur due to inadequate amounts of iron in a person's body. There is a lack of oxygen supply as well because of this deficiency. 6) BIOTIN It is found in cauliflower, peanuts, salmon, swiss chard, eggs, avocado, raspberries etc. Hair falls and brittle hair is due to inadequate levels of biotin. It will give good strength to your hair follicles if the deficiency is restored but then it will not change the genetic hair growth cycle. 7) ZINC It is found in beans, oysters, nuts, and chicken. Deficiency in zinc would lead to dry scalp and complexion apart from that you will also face flaking and dandruff. Zinc promotes natural sebum (oil) and keeps the skin moist.