Hair loss, brittle nails, dull complexion, redness? Whether these are seasonal phenomena or a more profound disruption, several solutions are available to us to overcome them. Creams, treatments, pills, masks… While the solution may simply be on your plate.
To regain voluminous hair, a radiant complexion and healthy nails, consider boosting your intake of vitamins and minerals. Some are essential for cell renewal and with the right nutrients you will quickly regain all your radiance!
For you, we have listed the 12 most effective micronutrients to improve the health of your hair, skin and nails:
Vitamin A |
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| Skin - acts on collagen and complexion radiance. Hair - hydrates and regulates sebum. Where to find it? Sweet potatoes, carrots, dried apricots, butter, egg, milk. |
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Vitamin E |
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| Skin - acts on hydration, elasticity, cell aging. Hair – improves circulation to the scalp. Nails - moisturizing and strengthening. Where to find it? Sunflower oil, olive oil, wheat germ oil, peanut oil. |
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Vitamin C |
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| Skin - promotes the production of collagen and acts on the radiance of the complexion. Hair - acts on growth and thickness. Where to find it? Pepper, broccoli leeks, peas, mango, strawberry. |
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Vitamin B3 |
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| Skin - acts on collagen, hydration and pigmentation. Hair - stimulates keratin synthesis. Where to find it? Hazelnut, mushroom, poultry, fish. |
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Vitamin B5 |
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| Skin - Promotes healing. Hair - fights against loss, promotes growth. Where to find it? Whole grains, avocado, celery, cauliflower. |
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Vitamin B8 |
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| Skin - reduces sebum. Serves as a basis for cells of the skin, hair, nails. Hair - promotes growth. Nails - reinforces strength. Where to find it? Soy, nuts, spinach, oatmeal, bananas, almonds. |
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Vitamin B9 |
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| Skin – encourages cell reproduction. Hair - promotes growth and thickness. Where to find it? Pumpkin, asparagus, fruits, green vegetables, beetroot, soy. |
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Vitamin B12 |
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| Skin – detoxifies and encourages cell growth. Hair - prevents hair loss. Where to find it? Products of animal origin. |
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Calcium |
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| Skin - strengthens fragile epidermis. Hair - fight against hair loss. Nails - reinforces strength. Where to find it? Dairy products, tofu, sardines. |
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Iron |
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| Skin - promotes the proper functioning of cells. Hair - increases resistance. Nails - stimulates growth. Where to find it? Soy, lentil, millet, oysters, dark chocolate, green vegetables. |
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Magnesium |
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| Hair - promotes growth.
Where to find it? Wheat germ, oats, hazelnuts, cocoa, spices. |
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Zinc |
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| Skin, hair and nails - produces the keratin essential for skin, hair and nails.
Where to find it? Wheat germs, lentils, oysters, veal and pork liver, cocoa, cashew nuts. |
