I must know that minerals are essential nutrients, will continue the same without her participation in the hair, pedicures, shortages in specific metals can lead to thin hairs, and nails or weak spots.
For strong hair and nails, get acquainted with the important minerals necessary for their nutrition.
1. Iodine
Without iodine, the thyroid gland does not function properly, it is responsible for the growth and development in every area of the body, so lack of iodine can lead to various problems in hair and nails, such as slow hair growth, dry skin, nails, and hair.
The body daily needs 120-150 mg of iodine, this amount of iodized salt can be obtained, as well as eating shellfish, brown seaweed, garlic, beans, spinach, and kale.
2. Zinc
Hair growth is based on zinc, as this mineral helps protect cell membranes in hair, nails, and other areas that are vandalized by free radicals.
The immune system, growth, and thyroid function all require zinc to function well.
If you do not get the required amount of zinc, you will experience hair loss and white spots on the nails. The daily intake of zinc is 8 mg for women and 11 mg for men and is available in foods such as legumes, poultry, red meat, tofu, mushrooms, and sunflower seeds.
3. Selenium
For the body to benefit from and use the iodine it consumes, it needs sufficient amounts of selenium. It directly helps in promoting healthy skin and bones.
But you should pay attention that consuming a large amount of selenium can result in selenosis, which causes hair loss, and problems with the nails. This condition is rare and can be avoided by not consuming excess selenium per day or starting supplements without consulting your doctor.
Adults need 55 mg of selenium per day, and we find it in wheat germ, liver, garlic, eggs, and cereals.
4.Some considerations:
While some minerals are essential for hair and nail health, they interact with each other in addition to medications, so any situation should be discussed with the doctor beforehand before taking them.
If you believe there is a mineral deficiency, discuss the symptoms with your doctor. Especially if you notice a change in the density or texture of hair or nails.