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✿ Supplements for longer and stronger HAIR & NAILS

Your hair and nails are prone to a variety of disorders and infections which can damage them by interrupting their growth cycle or otherwise causing them to become weak. Fortunately, a variety of nutritional supplements are available that can improve the health of your hair and nails and help prevent or repair the damage.


Zinc is a mineral that helps the healing of wounds and plays an essential role in promoting a healthy immune system . Low levels of zinc intake can cause hair loss and white spots on your fingernails. Zinc is an antioxidant, and can help protect your hair and nails from potential damage caused by free radicals, unstable substances that may harm your hair and nails, making them brittle and fragile. Good sources of zinc include red meats, green beans and oysters. According to the University of Maryland Medical Center, or UMMC, the recommended daily allowance for zinc for adults is 8 to 11 mg; a daily multivitamin should supply enough zinc if sufficient amounts are not supplied through the diet.

  • Pumpkin seeds. Not only are they extremely high in zinc, pumpkin seeds also play a role in the prevention of prostate cancer. ...
  • Dark Chocolate. The occasional indulgence in a square of dark chocolate may offer a boost to your zinc levels. ...
  • Garlic. ...
  • Sesame Seeds. ...
  • Watermelon Seeds. ...
  • Wheat Germ. ...
  • Squash Seeds. ...
  • Chickpeas


Vitamin C is water-soluble; as such, it is not retained in the body, so your diet has to supply adequate amounts of vitamin C daily. Vitamin C helps your body to absorb iron , which is essential for normal growth and development, including hair growth. Low intake of vitamin C may result in dry or splitting hair. Rich sources of vitamin C include oranges, raspberries, cranberries, green peppers, watermelon, potatoes and cooked leafy greens such as spinach. Taking a vitamin C supplement of between 250 and 500 mg, twice a day, should supply adequate amounts of the vitamin, according to the UMMC.

food/cal/vitamin c percentage

 Papaya 119 224%
 Bell Peppers 29 157%
hat protect cells from damage Broccoli 55 135%
 Brussels Sprouts 56 129%
 Strawberries 46 113%
 Pineapple 83 105%
 Oranges 62 93%
 Kiwifruit 42 85%
 Cantaloupe 54 78%
 Cauliflower 29 73%


Vitamin E is an antioxidant vitamin that protect cells from damage and can helps to protect your hair and nails from free radical damage. Vitamin E helps to enhance blood circulation in your scalp, speeding hair growth. Vitamin E can also help to prevent dry hair. It is a fat soluble antioxidant, which can be obtained only as a food supplement. The most widely known health benefits of vitamin E are protection against toxins such as air pollution, premenstrual syndrome, eye disorders such as cataracts, neurological diseases such as Alzheimer’s disease, and diabetes.
Vitamin E is found in oils, including cottonseed, sunflower and soybean oils, and in foods such as corn, spinach and nuts. According to "Medline Plus," the recommended daily dose of vitamin E is 15 mg a day; amounts of 400 IU or higher are not recommended, as higher doses of oil-soluble vitamins such as vitamin E can be harmful.

  • Almonds
  • Raw Seeds
  • Swiss Chard
  • Spinach
  • Turnip Greens
  • Kale
  • Plant oils
  • Hazelnuts
  • Avocado
  • Broccoli
  • Parsley
  • Olives
  • Papaya


Vitamin H, or biotin is part of the complex B vitamins along with helping the body metabolize fats and carbohydrates biotin has been linked to improved hair health and maintaining proper function of the nervous system. According to the UMMC, vitamin H supplements may be able to treat hair and nails that are splitting or thin; biotin in conjunction with zinc and the corticosteroid clobetasol propionate has been used to treat alopecia, a type of hair loss. Vitamin H, or biotin, can be founds in foods such as egg yolks, whole grains, nut butters and sardines. Biotin can be taken safely in doses ranging from 30 to 600 mcg, according to the UMMC, but are best taken in the form of a B vitamin complex or multivitamin. Deficiencies of this vitamin are rare.

  • Mushrooms
  • Tuna
  • Turkey
  • Avocado
  • Swiss Chard
  • Eggs
  • Salmon
  • Sunflower Seeds
  • Peanut Butter
  • Cheese
  • Cauliflower
  • UMMC: Zinc
  • Natural News: Vitamin E Grows Hair
  • MedlinePlus: Vitamin E
  • UMMC: Vitamin H/Biotin
  • Natural News: Vitamins Prevent Hair Loss -- Vitamin A, B, C, D, and Vitamin E
  • Womens Fitness: Iron Deficiency and Hair Loss

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