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Nutritional Essentials for Healthy Hair, Skin, and Nails



Nutritional Essentials

Not a lot of value is given to proper nourishment of the body. There are certain nutrients that can be highly beneficial not only for your hair, skin and nails health, but also for overall wellness. Nutritional Essentials utilizes interactive elements to reinforce learning, boost engagement, and maximize information retention.

Nutritional Essentials for complete beauty care regardless of gender and age include:


Biotin, also known as vitamin B7, is commonly known for its benefits on hair. The nutrient is used to prevent hair loss. Other benefits include enhancement of scalp coverage, boosting volume, and increasing thickness. Biotin is useful in inducing the growth of hair follicles by aiding keratin production. Biotin deficiency is the most common cause of hair thinning and hair loss. This can be because of any underlying disease or illness.

The daily recommended biotin intake for healthy adults ranges from 30 mcg to 100 mcg. It can be consumed in the form of hair growth tablets as well as hair care products that have biotin as an ingredient.

Nutritional Essentials for Healthy Hair, Skin, and Nails


Collagen is a nutrient known for its properties to maintain skin health and appearance. Hydrolyzed form of collagen is obtained by breaking down protein into smaller pieces to make it easier for the body to absorb. People commonly rely on the nutrient to maintain skin elasticity and reduce wrinkles by enhancing skin hydration. The presence of Hyaluronic Acid in collagen products helps the skin to retain moisture.

Intake of 3-10 grams of collagen daily for 60-70 days is highly beneficial for skin. Consumption of the same as dietary aid may also boost the body’s ability to produce collagen on its own.


Keratin is a type of protein that constitutes skin, hair and nails. Keratin makes the hair free of frizz and gives them a glossy, shiny appearance. It also helps get rid of split ends in hair, boosts growth, and makes the hair more manageable. Keratin helps maintain skin health, and makes it easier for the skin to heal wounds. It also helps maintain the strength of nails, maintains nail texture, and prevents them from being damaged easily.

The recommended amounts of keratin include a maximum of 500 mcg on a daily basis. You can avail the benefits of keratin in the form of dietary aid, products with keratin as an ingredient, and treatments.

Nutritional Essentials for Healthy Hair, Skin, and NailsGlutathione

Glutathione is a type of antioxidant that helps fight free radicals. Free radicals are the toxic compounds present in our body that attack lipids, proteins and nucleic acids in our body. One of the damaging effects of free radicals and glutathione deficiency is premature ageing of the skin. With the consumption of glutathione, you can decrease skin pigmentation, prevent and treat wrinkles, and enhance the elasticity of skin.

On a daily basis, a maximum of 500-1000 mcg of glutathione should be taken. Intake can be in the form of oral or liposomal drugs as well as fruit and vegetable juices.

Nutritional Essentials for Healthy Hair, Skin, and NailsVitamin E

Vitamin E is another kind of antioxidant that can promote skin, nail and hair health. There can be an imbalance in your body’s vitamin E levels if you are following low-fat diets. Vitamin E helps balance oil production in the skin, and reduce irritation. It boosts growth of lustrous hair by maintaining scalp health because of its abilities to reduce oxidative stress. It also helps rejuvenate dry cuticles around the nail by maintaining moisture in the nail bed.

The recommended dietary intake of vitamin E is 15 mg for healthy adults. It can be in the form of natural foods or dietary aid.


These were our two cents on the benefits and dietary tips for healthy skin, hair and nails. Share your experience with these nutrients with us in the comments below!

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