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Three Nutrients for Your Hair, Skin, and Nails

Glowing and Healthy Hair

We all know the significance of nutrition for our overall health. It’s helpful to understand the the most important nutrients for skin, hair, and nails. Three heavyweights in the fight for glowing skin, healthy hair, and strong nails are iron, omega-3 fatty acids, and vitamin A.


Foods High in Iron

Iron deficiency anemia has long been linked to health problems. From brittle nails and pale skin, to a host of other symptoms that are unpleasant and dangerous.

While iron is essential for everyone, women are at high risk for iron deficiency anemia. Iron deficiency is a major cause for Koilonychia, or abnormal shaped nails. If you experience fatigue or other symptoms linked to low iron levels, you should talk to your doctor. You may need an iron supplement or other form of treatment to replenish the iron in your body.

Most people can get enough iron through a healthy diet. Here are some top foods for iron intake:

  • Dark, Leafy Greens like Spinach or Kale
  • Broccoli
  • Turkey
  • Shellfish, such as Oysters and Clams
  • Red Meat
  • Beans and Lentils
  • Quinoa


Foods High in Omega-3 Fatty Acids

Omega-3 fatty acids are crucial for heart health, among other aspects of good health. They’ve proven to have positive effects on a variety of skin conditions, ranging from psoriasis to skin cancer. Omega-3 has also shown to greatly effect hair growth. People who aren’t taking in enough of this nutrient are at high risk for hair loss.

Even if you don’t suffer from any particular condition, getting enough of this nutrient is important for your skin’s health. Experts have confirmed the positive effects of omega-3 fatty acids on cell membranes. An increase in omega-3 fatty acids correlates with the prevention of dryness and wrinkles. To keep your skin looking soft and youthful, try including these sources of omega-3s in your daily diet:

  • Seafood, especially fish
  • Oils, including Soybean, Linseed, and Canola
  • Seeds like Chia, Hemp, and Flax
  • Seaweed and Algae
  • Edamame
  • Walnuts
  • Eggs

Vitamin A

Foods High in Vitamin A

While vitamin A is most commonly associated with vision, it plays an important role in the well-being of other parts of the body as well. Vitamin A deficiency is associated with hair loss and can also increase your risk for acne. Retinoid, a form of vitamin A, is often used to treat wrinkles and other signs of skin aging. Vitamin A is also the primary vitamin responsible for healthy hair. If you don’t have enough vitamin A you may notice your scalp and hair is far too dry, leading to dandruff.

Vitamin A has been linked to health complications when taken in large doses. It’s a good idea to consult your doctor before beginning to take this supplement. As with iron and omega-3 fatty acids, most people can to get as much vitamin A as they need through diet alone. Here are some foods rich in vitamin A to add to your routine:

  • Sweet Potatoes
  • Carrots
  • Low-Fat Dairy Products
  • Red Pepper
  • Mango
  • Tomatoes and Tomato Juice
  • Black-eyed Peas
  • Dried Apricots

A healthy diet containing adequate levels of these nutrients is crucial to your well-being. They will go a long way toward maintaining healthier skin, hair, and nails.

Healthy Skin

The skin is the largest organ in the body. It consists of three layers including the epidermis, dermis, and hypodermis. The main function of the skin is to protect all of our interior organs. As it is your external protection layer, keeping your skin healthy is good idea. If you eat a proper diet including the nutrients listed above, you can be happy in your healthy skin.

Healthy Hair and Nails

A healthy iron, omega-3, and vitamin A rich diet does more than help fight any skin conditions you may have. It promotes an all-around healthy integumentary system. Within this system of organs is your skin as well as your hair and nails. These two crucial body parts are made of a tough protein called keratin and play a more important role in everyday life than we typically focus on.


Believe it or not, our nails are where they are for more than just being painted. Healthy nails are important for the sake of touch. They serve as protectors for nerve endings in the tip of our fingers. As a cover for these nerve endings, nails give us the benefit of sending touch information from our fingertips without any discomfort. That’s why it’s so important we maintain healthy, strong, uncracked nails. Without strong nails, you could be dealing with unwanted discomfort or pain.


A healthy head of hair is one of the most defining features a person can have. We style it, dye it, and fit it to our personal taste. With that information alone I’m sure many are already on board for a change in diet that promotes healthy hair.

Like nails, hair plays a much more important role than personal expression. Hair grows over the entire body except for the soles of our feet, the palms of our hands, the lips, and the eyelids (minus eyelashes). Each section of hair on the body has a different function. For example, the hair in your nose stops foreign particles from entering your body. Eyelashes shield your eyes from sunlight and dust. The list of important functions our hair plays goes on and on, which is why it’s so important to do all you can to maintain healthy, shiny hair.

Have you noticed your nails are brittle or lost their shine? Are you looking into the future, worried about hair loss? Is your skin looking dry and cracked? Our healthy diet tips can help you fight any hair, skin, and nail worries you may have.

When nutrition alone isn’t enough, we’re here to help. Contact us today to learn more about our skincare products and services. We look forward to meeting you!

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