The Vitamins and Minerals necessary for healthy Hair, Skin & Nails

It goes without saying that what you eat influences your outward appearance. Glowing skin, healthy hair, and strong nails all require a solid nutritional base. This means a diet high in vitamins and minerals from a variety of food sources. If you feel your skin is lacklustre, your hair brittle, and your nails breaking too easily, too little of the following vitamins and minerals could be the culprit.

For Hair

Biotin: According to the European Food Standards Agency (EFSA), biotin is essential to maintaining normal, healthy hair. While most people will get enough through their diet, biotin is most abundant in animal products, meaning some vegetarians and vegans stand to benefit from a supplement containing biotin.

Where to get it: The foods most abundant in biotin are typically animal sources, although some plant sources exist. Liver and other meats, egg yolk, salmon, dairy, avocado, nuts, and seeds all contain biotin.

Copper: Copper is particularly important for maintaining normal healthy pigment, in both hair and skin. Copper deficiency has been linked to premature greying of the hair.

Where to get it: Oysters and shellfish, whole grains, beans, nuts, and potatoes

For Skin

Beta Carotene: Beta carotene boosts skin quality by lending it a slight yellow-red hue. While this may sound a little reminiscent of a fake tan disaster, a slight yellow-red hue to the skin is visually interpreted as a sign of health. Studies show this feature is perceived as more attractive in humans.

Where to get it: Carrots, sweet potato, squash, spinach, kale, and all manner of colourful fruits and vegetables.

Vitamin C: Vitamin C plays an important role in the formation of collagen. Collagen is essential to the integrity of fresh, youthful skin, and its decreased