Hair and nail disorders

Although hair loss is a more prominent problem in men, women are nearly as likely to lose, or have thinning, hair. Most men and women notice it in their 50s or 60s, but it can happen at any age and for a variety of reasons. Hair that is dry, greasy or brittle and lank can be caused by nutrient deficiency or imbalance or an underlying ailment. Finding the cause is important.

According to the Cleveland Clinic in the USA, wearing a hat during cold weather can help protect hair from seasonal damage. Cold, dry air does not directly cause hair loss, but it can make hair brittle and more prone to breakage due to the lowered blood circulation to the scalp.

Hair growth

Hair grows in three different cycles: anagen, catagen, and telogen. About 90% of the hair on the head is in the anagen, or growth phase, which lasts anywhere from 3-6 years. The catagen, or transition phase, typically lasts 1-2 weeks, during which the hair follicle shrinks. During the telogen cycle, which lasts around 5-6 weeks, the hair rests. Then the hair is lost and the new hair begins to form.

A majority of the time the hair is on the scalp, it is growing. Only about 10% of the strands are in transition or resting at any one time. Hair grows about 6 inches a year for most people.

Most people lose anywhere from 50 to 100 strands of hair each day. On the days when hair is washed 250 strands can be lost but avoiding washing the hair will not avoid this as the hairs will fall out anyway,

Men’s hair tends to recede from the forehead or the crown of the head, women tend to notice thinning on the top third to one half of the scalp. Sometimes women’s frontal line stays intact.

If the hair loss is not due to the normal aging process it could be caused by a disorder of the thyroid gland or an autoimmune disease which should be tested for first.

Medical conditions that can affect the hair

If hair follicles are uniform in size, or if the hair loss is sudden, it is likely to be caused by something other than heredity, like any of the following medical conditions:

NOTE: Hair loss can occur within a couple of weeks to six months after any of these experiences.

Vitiligo is a condition which can also affect the hair and cause it to turn grey where normal pigmentation has been lost due to destruction of the pigment cells (melanocytes) in the skin. For natural remedies see>> Vitiligo

How do hormones affect the hair?

A woman’s hormones can begin to decline and lose balance as early as the 30’s. One of the most upsetting examples of this imbalance is hair growth appearing on the upper lip or chin, or a coarsening of hair on the rest of the body while the hair on the head thins. This is most likely the result of excessive dihydrotestosterone (DHT) conversion.

 Although oestrogen is the primary hormone of women, they also produce testosterone and other androgens such as dihydrotestosterone which is a steroid hormone produced in the adrenal cortex from cholesterol.

As the body ages, women may begin to convert these androgens to DHT just as men do. Women with a history of polycystic ovarian syndrome tend to have higher levels of testosterone and DHT than other women and may be more susceptible to this excessive conversion. Saw Palmetto berry can prevent the over production of dihydrotestosterone.

Women can suffer from significant hair loss related to low thyroid hormones, with redheads particularly at risk. The hormones produced by the thyroid are responsible for metabolism. The thyroid hormones control the efficiency and speed at which cells work. Every cell in the body including the hair depends on proper thyroid function for development. If thyroid production is insufficient, hair growth will slow and hair will eventually thin.

Cancer treatments and hair loss

A common result of radiation treatment for cancerous tumours is hair fall. In order to help rid the body of radiation there are some natural foods that can help. See>> Radiation poisoning

Stress and hair loss

Excessive physical or emotional stress associated with illness, injury and trauma may cause the hair to stop growing and enter a period of dormancy which is followed two or three months later by the hair falling out. When physical or emotional equilibrium is regained, hair will again begin to grow, usually about 6 to 9 months later.

Self-inflicted hair loss

Another way to thin hair is self-inflicted, towel drying aggressively when the hair is wet, brushing too much, tying back hair too tightly especially in plaits (known as traction alopecia), hair dyes, bleaching, chemical treatments, bad brushes, blow dryers, hot curling tongs, crimpers and hair straighteners can result in damage to scalp and hair follicles and breakage. Luckily, for most of these issues, the hair grows back, or the loss can be reversed once the practise is stopped unless the damage has left scarring.

Many people wash their hair everyday which will cause drying and breakages because the natural protective oils produced by the body are removed. If long hair is desired, then hair should only be washed every three to four days or less if very dry.

NOTE: Allowing hair to dry naturally will promote healthy thick hair. Hair dryers seriously damage the condition of the hair.

The old wives’ tale that hair should be brushed a100 times a day will do great damaged to hair and stimulate oil production making it necessary to wash hair too often.

Sodium lauryl sulphate is a chemical ingredient found in most hair shampoos. As well as having toxic effects on the immune system, it also corrodes hair follicles and impedes hair growth. After shampooing the hair this chemical stays in the body for up to five days and maintains residual levels in the heart, liver, brain and lungs. A baby shampoo with no harsh chemicals or a natural homemade shampoo will help keep hair in good condition and promote growth.

Certain medications such as steroids, chemotherapy and chemicals also have the potential to stop hair from being formed properly and over consumption of a vitamin A supplement can cause hair loss.

Hair dyes not only cause drying and weakening of hair, but there are also cacogenic chemicals, in some popular brands, which can be absorbed by the skin and are particular harmful when they come into contact with cigarette smoke or pollution even weeks after application.

Natural henna is a good alternative to use to dye the hair darker and lightening hair should be done naturally without bleach. Sunlight, lemon, honey and coconut oil can lighten the hair over time, but patience is required.

How to naturally lighten hair

Mix a tablespoon of honey with a tablespoon of melted coconut oil and add half the juice of one lemon. Comb the mixture through the hair then sit in the sun for thirty minutes or until mixture has dried. Then wash with a natural gentle shampoo and conditioner and allow to dry naturally. After a few weeks the hir will have become a significantly lighter shade.

Natural hair conditioners and treatments

People who suffer from an abnormally small amount of hair growth can try roasting the rind and seeds of the ash gourd and then mixing it with coconut oil. The mixture when applied to the scalp can also be used as a treatment for dandruff.

Hop extract when rubbed into the scalp helps to deal with dandruff and flaky skin on the scalp. Shampoo the hair then apply the hop extract and rub in all over the head. Then, rinse the hair as normal and apply usual conditioner.

Cold pressed oils such as coconut, olive and rapeseed can greatly improve the condition of hair. Comb the oil through the hair using a wide toothed comb then wrap the head in a warm towel for an hour or overnight.

Change to shampoos, shower gels, hair dyes, toothpastes and other cosmetics which are made from purely natural ingredients. You should never put anything on the skin or scalp that you cannot swallow because the skin absorbs chemicals just as the intestines do.

Natural remedies for split ends and dry hair

This condition is medically known as trichoptilosis and is caused by thermal, mechanical or chemical stress that wears away the protective outer layer of the hair cuticle. Lack of proper nourishment and moisture can make the problem worse, particularly for those with long hair. The most effective way to get rid of split ends is to cut them off. If left untrimmed, they tend to break off or continue splitting up the length of the hair. However, there are some natural remedies that can help to prevent split ends occurring and can also greatly improve the condition of the hair overall and prevent hair loss.

NOTE: One of the best natural conditioners for hair is fresh rain water. Rinsing the hair after washing it, with pure rain water will make it soft and shiny without any chemicals and it is free from the sky!

Aloe vera hair conditioner

Aloe vera contains several enzymes that promote healthy hair growth and makes hair smooth and soft. Also, aloe vera gel easily penetrates into the hair strands and keeps them well moisturised.

1. Mix one-half cup each of aloe vera gel and warm olive oil.
2. Optionally, mix in six drops each of rosemary oil and sandalwood oil.
3. Massage the mixture into the hair and scalp.
4. Cover hair with a shower cap and leave it on for one to two hours.
5. Rinse it off and shampoo with a mild shampoo.

Apple cider vinegar hair conditioner

1. Apple cider vinegar is an effective conditioner for preventing frizzy hair and making it shine.
2. Shampoo the hair as normal.
3. Then mix equal amounts of water with apple cider vinegar and use it as a final rinse.
4. Alternatively, add the diluted apple cider to the hair and comb through. Then leave in for 10 to 15 minutes before rinsing well.
5. Do this every two to four weeks.

Avocado hair conditioner

Avocado works as an excellent deep conditioner to create lustrous locks. It is rich in protein, essential fatty acids, folic acid, magnesium, vitamins A, D and E and other nutrients that nourish the hair and stimulate growth. Avocado also has hair-softening properties.

1. Mash one ripe avocado and mix in two tablespoons each of olive oil and coconut oil until it develops a creamy consistency.
2. Apply this hair mask liberally on the hair (avoid the roots).
3. Leave it on for at least 30 minutes.
4. Rinse it off and then shampoo the hair.
5. Do this on a weekly basis or two to three times a month.

Banana hair conditioner

Being rich in natural oils, potassium, zinc, iron, and vitamins A, C and E, bananas help restore the hair’s natural elasticity and minimises breakage. Plus, they soften and moisturise the hair, encourage hair repair and improve manageability.

1. Blend one ripe banana, two tablespoons of plain yogurt and a little rose water and lemon juice in a blender.
2. Apply this banana hair mask to the hair.
3. Leave it on for one hour and then wash it off.
4. Repeat once or twice a week.

Beer hair conditioner

Beer helps control split ends by supplying protein and sugar to the damaged hair follicles. It also works as an excellent conditioner and adds shine and volume to hair.

1. Shampoo the hair.
2. Pour some flat beer in a small spray bottle.
3. Spray it over the mid- and end-sections of damp hair.
4. Let it sit for two to three minutes. There is no need to rinse it off but let the hair dry naturally.
5. Do this once a week.

NOTE: The beer smell usually goes away after a while, once the hair dries.

Coconut milk hair conditioner

Coconut has a moisturising ability and also gives hair a beautiful shine and lustre. In addition, it has all the benefits of being antibacterial, antifungal and antiviral to keep the scalp infection free.

1. In a glass jar, mix one cup of fresh coconut milk and the juice of one lemon.
2. Place the glass jar in the refrigerator for a few hours, until there is a creamy layer on the top.
3. Massage the hair and scalp with this cream and then leave it on for 20 minutes.
4. Cover the head with a shower cap and wrap a warm moist towel around the cap.
5. Leave it on for about 30 minutes,and then shampoo and condition as normal.
6. Comb the hair when it is still wet and allow it to air dry.
7. Alternatively, warm the coconut milk and apply as above and leave on overnight. Then wash and condition as usual.
8. Do this twice a week.

Fig leaf decoction hair conditioner

Fig leaves can be used in decoction form to condition hair and treat fungal infections of the scalp. See>> How to make your own remedies

Fuller’s earth hair mask

Fuller’s earth, also known as multani mitti, can help straighten and eliminate frizzy hair. Additionally, it is a mild cleansing agent that will not damage the hair.

1. Mix together one cup of fuller’s earth, one egg white and two tablespoons of rice flour.
2. Add enough water to the mixture to get a thin texture.
3. Apply this mixture to the hair and comb through with a wide-toothed comb.
4. Leave it in for one hour and then wash it out with water.
5. Now generously spray milk onto the hair.
6. Leave it on for 15 minutes and then shampoo and condition as normal.

Egg and olive oil hair conditioner

Eggs are rich in protein and essential fatty acids that help treat split ends. Because hair is primarily made up of protein, eggs help strengthen the hair follicles. Plus, they will make hair smooth, reduce tangles and enhance resistance to breakage.

1. Use an egg hair mask once a week on a regular basis. Brush out the hair first to prevent tangles.
2. Whisk an egg yolk and mix in two or three tablespoons of olive oil and one tablespoon of honey.
3. Work it into damp hair, leave it on for 30 minutes and then rinse it off. Finally, shampoo hair. Alternatively, whisk an egg with one teaspoon of almond oil.
4. Apply on damp hair. Leave it on for 20 to 30 minutes before rinsing it out and then shampoo hair.

NOTE: Warm olive oil can also be used by itself as above for a deep moisturiser that will naturally remove curls and frizz and can be left on overnight then washed out in the morning. Almond oil, coconut oil or rosemary oil may also be used.

Honey and lemon hair conditioner

Lemon contains vital vitamins and minerals that promote healthy hair, while honey is a good moisturiser. This remedy can eliminate frizzy hair. 

1. Add two tablespoons of fresh lemon juice and honey to a cup of water.
2. Mix well and apply it on freshly washed hair. Make sure to coat the ends well and avoid the scalp.
3. Leave it on for 10 to 15 minutes and then wash with warm water and a mild shampoo.
4. Do this once or twice a week.

Hot oil deep conditioner

Deep conditioning with hot oils helps restore moisture, which in turn helps control split ends. For healthier hair, regularly deep condition it with moisturising oils and natural hair masks.

1. Gently heat some almond oil, castor oil, coconut oil, olive oil or rapeseed oil until it is warm but not too hot to touch.
2. Massage it into the hair and scalp.
3. Wrap hair in a warm towel.
4. Leave it on for at least 45 minutes and then shampoo hair.
5. Repeat at least once a week or more often.
6. A few drops of rosemary, sandalwood or any other essential oil can be added to the base oil after heating it.

Milk hair conditioner

Milk is known to have moisturising properties that can help straighten hair. Also, the protein in milk fortifies the hair shafts, making them smooth and frizz free.

1. Mix together one-half cup each of milk and water. (Store the mixture in a spray bottle.)
2. Comb out any tangles, spray the mixture over the hair and comb it again. Leave it on for 30 minutes so that the milk is absorbed.
3. Then shampoo and condition as normal.

Milk, honey and strawberry hair conditioner

1. Mix one tablespoon of honey in one cup of milk.
2. Mash up three to four strawberries and add them to the mixture.
3. Apply this mixture to the hair and wrap in a towel for about two hours.
4. Wash hair with a mild shampoo, then comb using a wide-toothed comb and let it air dry.

Rosemary hair conditioner

Rosemary is an excellent herb for the hair. It promotes growth of long hair, strengthens the roots, prevents split ends and eliminates dandruff. The herb has antioxidant properties that boost hair growth. In addition, the sulphur and silica content in rosemary helps reverse hair loss. It will also help increase circulation to the scalp and unclog blocked hair follicles. Furthermore, it can help darken the hair. Both these remedies can be used several times a week.

1. Mix two drops of rosemary essential oil in two tablespoons of a base oil such as olive, coconut, jojoba, almond or avocado oil.
2. Apply it on the hair and massage the scalp
3. Leave it on for at least half an hour and then shampoo hair as usual.

Use rosemary water as a final hair rinse.

1. To prepare it, steep two or three rosemary sprigs in two cups of hot water for about five minutes.
2. For dried rosemary, simmer in a cupful of it in water.
3. Allow it to cool and then strain the infusion.
4. Rinse the hair with it after shampooing.

Nail disorders

Many of the same conditions that affect the hair will affect the quality of the nails. When nails peel or become flaky, brittle and easily break it is a sign that there are either nutrient, especially mineral, deficiencies or some other underlying condition. The same remedies for hair will work for nails too.

White flecks on the nails is a sign that there is zinc deficiency. See Zinc below. Other causes may be minor nail injuries, allergic reactions, fungal infections, and less commonly, systemic illnesses or certain medications.

Soaking the nails in warm water and olive, rapeseed or coconut oil for fine minutes every day can help to prevent dry cuticles and heal damaged nails. Coconut oil also eliminates fungal infections.

This natural remedies also work for the hair as a conditioner. Comb through wet hair and wrap with a warm towel. Leave on as long as possible, even overnight. Then wash hair as normal. It will reduce frizz and make hair shiny and manageable.

Natural foods to repair damaged hair and nails

Many nutrients that may be deficient in the diet can have an immediate effect on both the hair and nails. Often the poor condition of hair or nails is the first sign of a deficiency. The following natural foods have components that will protect and improve the condition of hair and nails after just a couple of weeks of regular consumption.

• Alfalfa
• Algae and seaweed (chlorella, dulse, kelp, kombu, kimchi and spirulina)
• Almonds
• Aloe vera juice
• Apple cider vinegar
• Asparagus
• Aubergine
• Avocado
• Beetroot
• Berries
• Brazil nuts (2 per day)
• Brewer’s yeast
• Brine pickles
• Broccoli
• Brussel sprouts
• Butternut squash
• Carrots
• Cheese (gouda and ricotta)
• Citrus fruits (plus the zest)
• Coconut (flesh and juice)
• Collard greens
• Dried fruits (dates, figs, prunes, raisins, sultanas)
• Egg yolks
• Garli
• Goat’s mil
• Goji berries
• Grapes (black and red)
• Green tea
• Hemp seeds
• Himalayan pink salt crystals
• Honey
• Kale
• Krill oil
• Legumes
• Mushrooms
• Oats
• Oily fish
• Onions
• Organ meats
• Papaya
• Peas
• Peppercorns
• Peppers (red and yellow)
• Pomegranates
• Poultry
• Pumpkin seeds
• Rabbit
• Radishes
• Rapeseed oil
• Sesame oil
• Shellfish
• Spinach
• Sunflower seeds
• Tomatoes (cooked)
• Turmeric
• Venison
• Walnuts (5 halves per day)
• Watercress
• Watermelon
• Whey and colostrum
• Yogurt (plain with live cultures)

Herbs that are good for hair and nail disorders

• Balloon flower root
• Basil
• Coriander
• Milk thistle
• Parsley

Hemp seeds and (animal or vegetable) gelatine are very good to consume for repairing damaged nails.

Method

1. In the evening add two flat tablespoons of gelatine to a quarter of a glass of cold water,
2. Stir well to get a smooth texture and let it rest till the morning. During the night gelatine will turn into jelly.
3. Stir in two heaped tables spoons of ground hemp seeds.
4. Consume first thing in the morning before eating anything else.

NOTE: Gelatine should be consumed for one month only, followed by a six-month break.

Hemp seeds can be consumed daily as they are a super food which has nigh nutritional content (rich in fatty acids, minerals and all essential amino acids) and has properties that can revitalise both the nails and lank and poorly conditioned hair after regular consumption.

Krill oil: Consume 1000 mg of krill oil daily which will provide astaxanthin, omega-3 fatty acids and vitamin D, all of which help to strengthen nails and improves the condition of hair and nails.

Maqui berry is a ‘super berry’ from the Chile and Argentinean regions of South America which contains the highest number of antioxidants and anti-inflammatory compounds than any other known natural food. Regular consumption can also increase healthy hair growth.

Mineral water: Drink at least one litre of bottled mineral water daily top keep the body hydrated and to provide extra essential minerals in the diet.

Mulberries promote the melanin production in hair and help to maintain the natural colour. People with grey hair can benefit with regular intake of mulberry and it’s juice applied directly on the hair can revive the hair roots and stimulate healthy hair growth again.

Prebiotic and probiotic rich foods help to restore beneficial intestinal flora which are important for producing some vital nutrients and keeping the digestive system working well. See>> Feed your friendly bacteria

Which nutrients are needed for healthy hair and nails?

The following nutrient deficiencies can cause hair loss, split ends, poor condition of the hair and poor brittle nails. It is important to find out the cause through having a full count blood test and start consuming foods rich in these nutrients as soon as possible to ensure healthy grow back although in some cases grow back is impossible if the hair follicles have been damaged beyond repair or serious scarring of the scalp has occurred.

Why is calcium important for healthy hair and nails?

Calcium is needed for healthy bones but is also responsible for making the nails strong.

Highest sources of calcium in milligrams per 100 grams

Recommended daily requirement of calcium

• infants birth to 1 year 260-525 mg
• Toddlers 1-3 years 700 mg
• Children 4-8 years 1000 mg
• Adolescents 9-18 years 1300 mg
• Pregnant women under 18 years 1300 mg
• Adults 19 to 50 years 1000 mg
• Women over 50 years 1200 mg
• Men over 70 years 1200 mg

NOTE: Male and female athletes in competitive sports need 3000 mg

Why is copper and zinc important for healthy hair and nails?

Copper together with zinc improves the absorption of vitamin D, the vitamin which aids in the absorption of calcium. Copper and zinc are antagonists, and the balance between them is an example of biological dualism which means they must be consumed in balanced measures as they have an effect on each other. An intake of too much zinc, which is a key ingredient in some over-the-counter cold remedies, can cause irreversible neurological ailments associated with copper deficiency. Likewise too much copper can displace zinc in the body and cause the zinc deficiency symptoms.

Highest sources of copper in milligrams per 200 calories serving

Recommended daily requirement of copper

The recommended dietary need has not been established but 2 mg is considered adequate for adults. By wearing a copper bracelet on the skin, some copper is taken up in the body. 

NOTE: Copper supplements should be avoided as they can lower the zinc levels in the body causing insomnia and the other zinc deficiency symptoms.

NOTE: Copper is found in most foods containing iron.

Zinc: A deficiency of zinc can lead to hair loss. Copper, together with zinc improves the absorption of vitamin D, the vitamin which aids in the absorption of calcium which, in turn, helps to strengthen nails and hair. Zinc is lost by drinking alcohol and through many medications.

Highest sources of zinc in milligrams per 100 grams

• Oysters 78.6 mg
• Chlorella 71 mg
• Sunflower seeds 50 mg
• Wheat germ 16.7 mg
• Beef 12.3 mg
• Calf’s liver 11.9 mg
• Hemp seeds 11.5 mg
• Pumpkin and squash seeds 10.3 mg
• Sesame and watermelon seeds 10.2 mg
• Bamboo shoots, endives and gourds 9 mg
• Chervil (herb) 8.8 mg
• Lamb 8.7 mg
• Venison 8.6 mg
• Alfalfa (sprouted), amaranth leaves, Crimini mushrooms, Irish moss and tea 8 mg
• Crab 7.6 mg
• Lobster 7.3 mg
• Agave, basil, broccoli, buffalo, elk, emu, oats, ostrich, spinach and turkey 7 mg
• Cocoa powder 6.8 mg
• Cashew nuts 5.8 mg
• Asparagus, chicken livers, laver seaweed, mushrooms, parsley and rice bran 5.7 mg
• Cashew nuts 5.6 mg
• Pork 5.1 mg
• Jute (herb), lemon grass, mung beans, Portobello mushrooms, radishes and shiitake mushrooms 5 mg
• Agar seaweed, butterbur, cauliflower, chicory, Chinese cabbage, chives, coriander, green beans, lentils, lettuce, okra, rocket, spring onions, summer squash, Swiss chard, tomatoes and wasabi (yellow) 3.4 mg
• Peanuts 3.3 mg
• Cheddar cheese 3.1 mg
• Mozzarella cheese 2.9 mg
• Anchovies and rabbit 2.4 mg
• Cabbage, cucumber, jalapeno peppers, , kidney beans, navy beans, spirulina and turnip greens 2 mg
• Mussels 1.6 mg
• Arrowroot, artichokes (globe), beetroot, bell peppers, black eyed peas, borage, broad beans, Brussel sprouts, butter beans, cabbage, carrots, celery, chilli peppers, courgettes, dandelion greens, garlic, horseradish, kale, kelp, mustard greens, peas, pinto beans, potatoes, pumpkin, turnips, Swede, sweet potato, tomatoes (red), wakame (seaweed), watercress and winged beans 1.2 mg

Recommended daily requirement of zinc

• Babies birth to 6 months 2 mg
• Infants 7 months to 3 years 3 mg
• Children 4-8 years 5 mg
• Children 9-14 years 8 mg
• Adolescent girls 14-18 years 9 mg
• Adolescent boys 15-18 years 11 mg
• Adults 18+ years 15 mg

WARNING: It is important to never exceed 100 mg of zinc per day from all sources.

Why is iodine important for healthy hair and nails?

Iodine promotes healthy hair, nails, skin and teeth. Excessive consumption of sugar, refined carbohydrates or rancid vegetable oils prevents the absorption of iodine in the body. Fluoride excess can also cause iodine deficiency which has been shown in studies of populations where tap water has been fluoridated. One study showed an iodine deficiency in 25% of vegetarians and 80% of vegans, compared with only 9% of those consuming a mixed diet that contained dairy and meat.

Highest sources of iodine in micrograms per serving listed

1. Chlorella, dulse, spirulina algae and kelp (1 tablespoon or 5 g) 750 µg
2. Himalayan crystal salt (half a gram) 450 µg
3. Cranberries (4 oz or 114 g) 400 µg
4. Lobster (3.53 oz or 100 g) 100 µg
5. Cod (3 oz or 85 g) 99 µg
6. Plain yoghurt (8 oz or 227 g) 75 µg
7. Seafood, clams etc (3.53 oz or 100 g) 66 µg
8. Potato (one medium size) 60 µg
9. Milk (8oz or 227 g) 59 µg
10. Shrimp (3 oz or 85 g) 35 µg
11. Navy beans (4 oz or 114 g) 32 µg
12. Turkey (3 oz or 85 g) 34 µg
13. Anchovies (100 g) 30 µg
14. One medium sized egg 24 µg
15. Cheddar cheese (1 oz or 28 g) 23 µg
16. Tinned tuna (3 oz or 85 g) 17 µg
17. Gouda cheese (1.42 oz or 40 g) 14 µg
18. Prunes (five) 13 µg
19. Strawberries (8 oz or 227 g) 13 µg
20. Butter beans (4 oz or 114 g) 8 µg
21. Lean beef (3 oz or 85 g) 8 µg
22. Apple juice (8oz or 227 g) 7 µg
23. Peas (4 oz or 114 g) 3 µg
24. Green beans (4 oz or 114 g) 3 µg
25. Banana (one medium) 3 µg

NOTE:  One µg is one microgram.

Recommended daily requirement of iodine

• Adult males over 19 years 130 µg
• Adult females over 19 years 100 µg
• Birth to 6 months 110 µg
• Infants 7–12 months 130 µg
• Children 1–8 years 90 µg
• Children 9–13 years 120 µg
• Teens 14–18 years 150 µg
• Pregnant teens and women 125 µg
• Breastfeeding teens and women 150 µg

NOTE: The tolerable upper intake limit of iodine is 1,000 µg per day for adults over 18 years.

Why is iron important for healthy hair and nails?

Iron is a fortifying trace element that enriches red blood cells and increases the oxygen level of tissue, especially in nails that break easily and are pale in colour. A lack of iron can cause nails to grow with ridges rather than a smooth surface.

Highest sources of iron in milligrams per 100 grams

Recommended daily requirements of iron

• Infants birth to 6 months 0.27 mg
• Infants 7-12 months 11 mg
• Children 1-3 years 7 mg
• Children 4-8 years 10 mg
• Children 9-13 years 8 mg
• Adolescent boys 14-18 years 11 mg
• Adolescent girls 14-18 years 15 mg
• Adult men 19+ years 8 mg
• Adult women 19 – to menopause 18 mg
• Pregnant women 27 mg
• Adult women 50+ years 8.7 mg

NOTE: When consuming iron rich foods, one should also consume foods rich in vitamin B9, vitamin B12 and vitamin C every day.Follow the links below to find out the natural highest sources of these vitamins.

• Vitamin B9
• Vitamin B12
• Vitamin C

Why is vitamin A important for healthy hair and nails?

Vitamin A helps to move iron from storage in the body and without adequate amounts of vitamin A the body cannot regulate iron properly leading to an iron deficiency. Vitamin A can be naturally sourced from some foods and from carotenoids. See the highest food sources of carotenoids>> Vitamin A

Vitamin A is involved in the formation and maintenance of healthy eyes, hair, mucous membranes and skin. It also helps move iron from storage in the body and, without adequate amounts of vitamin A, the body cannot regulate iron properly leading to an iron deficiency.

Vitamin A can be consumed as it is or made from beta-carotene. Eat foods rich in the vitamin A precursor beta-carotene with fatty foods like avocado, nuts, oily fish, seeds and virgin cold-pressed coconut, olive, rapeseed, rice bran and other plant oils to enable absorption because carotenoids are fat-soluble, meaning they are absorbed into the body along with fats.

Natural sources of preformed vitamin A in alphabetical order

Why is lysine important for healthy hair and nails?

Lysine: Low levels of lysine can cause bone density loss, cold sores, hair loss, poor nails, shingles attacks and skin disorders.

Highest sources of lysine in milligrams per 100 grams

Why is magnesium important for hair and nails?

Magnesium: Too much phosphorous can cause diarrhoea and calcification (hardening) of organs and soft tissue and can interfere with the body’s ability to use iron, calcium, magnesium and zinc. The body does not store magnesium like it does calcium. Magnesium is excreted as a result of drinking alcohol or high caffeine drinks such as coffee and fizzy drinks, high stress, diarrhoea, sugar intake or high levels of protein and fruit in the diet. Athletes and anyone that partakes in intense physical activities are often lacking in magnesium as they perspire profusely but do not replace lost minerals so they should consume plenty of these magnesium-rich foods.

Magnesium is widely distributed in foods and is a part of the chlorophyll in green vegetables, but it does depend upon where and how the food is grown. Organically grown natural foods contain more magnesium especially if they come from volcanic regions or the sea.

Highest sources of magnesium in milligrams per 100 grams

Recommended daily requirement of magnesium

• Infants birth to 6 months 30 mg
• Infants 7-12 months 75 mg
• Children 1-3 years 80 mg
• Children 4-8 years 130 mg
• Children 9-13 years 240 mg
• Adolescent boys 14-18 years 410 mg
• Adolescent girls 14-18 years 360 mg
• Adult men 19+ years 400 -420 mg
• Adult women 19+ years 310 -320 18 mg
• Pregnant teens 400 mg
• Pregnant women 360-360 mg
• Breast feeding teens 360 mg
• Breast feeding women 310-300 mg

Why is inulin important for healthy hair and nails?

Inulin is a form of starch which enhances magnesium absorption in the intestines.

Natural sources of inulin in alphabetical order

Why is manganese important for healthy hair and nails?

Manganese is an antioxidant that protects the hair follicles from oxidative stress. It also plays a role in the formation and maintenance of healthy hair and nails, and deficiency can lead to slow growth of hair and nails and brittle hair.

Highest sources of manganese in milligrams per 100 grams

NOTE: Manganese is concentrated in the outer covering of nuts, in the green leaves of edible plants and green vegetables such as peas and runner beans. Manganese is easier to digest from raw foods.

Recommended daily requirement of manganese

• Birth-6 months 0.003 mg
• Infants 7–12 months 0.6 mg
• Children 1–3 years 1.2 mg
• Children 4–8 years 1.5 mg
• Boys 9–13 years 1.9 mg
• Girls 9–13 years 1.6 mg
• Teen boys 14–18 years 2.2 mg
• Teen girls 14–18 years 1.6 mg
• Adult men 2.3 mg
• Adult women1.8 mg
• Pregnant teens and women 2.0 mg
• Breastfeeding teens and women 2.6 mg

Why is nitrogen important for healthy hair and nails?

Nitrogen a key component of amino acids, which are the building blocks of proteins like keratin. This is a major structural component of both hair and nails. Without sufficient nitrogen, the body is unable to produce enough of these proteins, leading to brittle, weak and unhealthy hair and nails. A deficiency of nitrogen can lead to slow growth of the hair and nails and hair loss.

Highest sources of nitrogen in alphabetical order

Why is rubidium important for healthy hair?

Rubidium helps to regulate the flow of iron into the bloodstream, which in turn helps in better absorption of iron. Rubidium deficiency can lead to hemosiderosis which is a form of iron overload disorder resulting in the accumulation of hemosiderin and this can lead to hair fall.

Highest sources of rubidium in alphabetical order

NOTE: Plant foods must be grown in soils that are not depleted of rubidium therefore organically grown foods and those from the sea and volcanic areas are best sources.

Why is selenium important for healthy hair and nails?

Sufficient levels of this mineral can help improve the condition of hair and nails because it is a cofactor for the enzymes that synthesise keratin, a protein that is a major component of hair and nails. It also acts as an antioxidant which protects the hair follicles.

Highest natural sources of selenium in micrograms per 100 grams

NOTE: One µg is one microgram.

Recommended daily requirement of selenium

• Babies birth to 6 months 15 mcg
• Infants 7-12 months 20 mcg
• Children 1-3 years 20 mcg
• Children 4-8 years 30 mcg
• Children 9-12 years 40 mcg
• Adolescents 14-18 years 55 mcg,
• Adult men 18+ years 75 mcg
• Adult women 18+ years 60 mcg
• Pregnant women 60 mcg
• Breastfeeding women 70 mcg

NOTE: Just one Brazil nut per day, will provide 96 micrograms which is all the selenium that is required.

Why is silica important for healthy hair and nails?

Silica is known as the ” beauty mineral ” as it is essential for the growth of skin, hair shafts, nails and other outer coverings of the body. Silica has a powerful influence on the absorption of minerals required by the body for optimal health. It enhances the function of iron, calcium, magnesium, potassium and boron and is essential for normal bone development.

Silica helps to maintain the correct calcium-magnesium balance which is essential for bone, hair and nail health. Low levels of silica can lead to ageing symptoms of skin such as wrinkles, soft brittle nails, thinning or loss of hair, poor bone development, insomnia, osteoporosis and rosacea.

Natural sources of silica in milligrams per 100 grams

NOTE: Silica is found in the juices and green leaves of most vegetables.

NOTE: A bamboo leaf tea infusion is a good way to obtain sufficient silica in the diet.

Recommended daily requirement of silica

The recommended daily intake of silica for adults is 10 to 40 mg per day  and around 25 mg per day for children.

Why is sulphur important for healthy nails and hair?

Sulphur (sulfur USA spelling) helps to keep the skin clear of blemishes, helps the nails grow strong and makes hair glossy because its main purpose is to dissolve waste materials and eject waste and poisons like heavy metals from the system.

Highest natural sources of sulphur in milligrams per 100 grams

Recommended daily requirement of sulphur

There is no established recommendation for daily amount of sulphur required but around 850-1000 mg per day seems to be the suggested amount for adults. A diet sufficient in protein will generally be adequate in sulphur.

NOTE: Those suffering with bowel disorders such as Crohn’s disease or ulcerative colitis should avoid sulphur-rich foods.

NOTE: Some people develop an intolerance to the thiols in sulphur in  foods and can develop eczema and asthma as a result. See>> Thiols intolerance

Why is vitamin B6 important for healthy hair and nails?

Low levels of vitamin B6 (pyridoxine) can cause ridged nails and skin disorders. Alcohol promotes the loss and destruction of vitamin B6 from the body and the medicine theophylline, often prescribed to asthmatic children, decreases levels of vitamin B6 in the body.

Highest sources of vitamin B6 in milligrams per 100 grams

NOTE: Wild salmon (0.94 mg) contains far more vitamin B6 than farmed salmon (0.56 mg) and fresh salmon and tuna are far richer in vitamin B6 than tinned.

Why is vitamin B7 important for healthy hair and nails?

Vitamin B7, also known as biotin, is required for healthy hair, nails and skin and can help to keep cuticles smooth, thicken nails and prevents breakages. Deficiency can lead to brittle hair and nails and even hair loss. Consuming too many egg whites can cause a deficiency because a protein known as avidin in the whites binds to vitamin B7. Egg yolks do not cause this.

Highest sources of vitamin B7 in micrograms per 100 grams

1. Chicken livers 180 µg
2. Coffee beans 100 µg
3. Egg yolk 60 µg
4. Almonds 57 µg
5. Walnuts 39 µg
6. Oatmeal 35 µg
7. Peanuts 34 µg
8. Fish 20 µg
9. Sunflower seeds 10 µg

NOTE: One µg is equivalent to one microgram.

Why is vitamin C important for healthy hair and nails?

Vitamin C is an antioxidant that supports collagen production, which is vital for the strength and health of hair follicles and nails. It also helps protect hair follicles from damage and can improve iron absorption, which is important for hair growth.

Highest sources of vitamin C in milligrams per 100 grams

Recommended daily requirement of vitamin C

• Adult men 19+ years 80 mg
• Adult women 19+ years 75 mg
• Pregnant women 19+ years 85 mg
• Pregnant teens 14-18 years 80 mg
• Breastfeeding women 19+ years 120 mg
• Breastfeeding teens 14-18 years 115 mg
• Adolescent boys 14-18 years 75 mg
• Adolescent girls 14-18 years 65 mg
• Children 9-13 years 45 mg
• Children 4-8 years 25 mg
• Children 1-3 years 15 mg
• Infants 7 to 12 months 50 mg
• Birth to six months 40 mg

Why is vitamin D important for healthy hair and nails?

Vitamin D is involved in the hair growth cycle, helping to initiate the anagen (growth) phase and promoting healthy, thick hair. It interacts with hair follicles, and sufficient vitamin D levels are crucial for their proper function and hair growth.

Just 20 minutes skin exposure to midday sunshine as often as possible is vital. Sunscreens and windows block the skins ability to utilise the sun’s rays to make vitamin D. The consumption of cod liver oil and oily fish can help provide the body with the required amount when sunlight is not available. During the winter months in the northern hemisphere

NOTE: it may be necessary to take vitamin D3 supplements during the winter months, from October to April, as the sun’s rays are too weak for the skin to manufacture vitamin D from them and the body only stores enough for 60 days. It is vital a blood test is taken during November/December to check levels. Vitamin K2 must be also taken with vitamin D3 and some oil as it is fat-soluble.

Highest sources of vitamin D per serving listed

NOTE: One IU is the biological equivalent of 0.3 μg or 0.3 micrograms.

NOTE: Farmed fish such as salmon are often deficient in vitamin D.

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