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Biotin/Vitamin H

When the amount of biotin decreases in people who consume antibiotics and alcohol for a long time, hair, eyebrow and eyelash loss, weakness in the nails and dryness of the skin can be seen. It is also known that biotin, which has an important effect on lowering blood sugar, must be taken into the body effectively for 6 months to be useful. Foods you can consume for biotin; bananas, beans, cauliflower, eggs, lentils, peanuts, salmon.

Omega 3 Fatty Acids

The body’s need for omega 3 fatty acids begins in the womb and continues throughout childhood, adolescence, adulthood and old age. For brighter hair, this need definitely needs to be met. From which foods can you obtain these fatty acids, which strengthen the immune system, strengthen the brain, sperm, retina and skin cells? can we? These foods are; eggs, flaxseed, fish oil, mackerel, salmon, sardines, spinach, tuna and walnuts.


Protein intake is indispensable for hair and nails, as with countless other things. Since both hair and nails are made of a structural protein called ‘keratin’, staying strong and healthy depends on the protein level in the body. Lean meats are arguably the most important source of regaining lost protein in the body. To meet your protein needs, you can try the following foods; chicken, eggs, lean red meat, skim milk, nuts, seafood, soybeans and grains.

Vitamin A

In vitamin A deficiency, disruptions in the skin epithelium can cause thickening of the scalp, accumulation of oil and sweat, and thus drying of the hair and dandruff. In addition, you can obtain vitamin A, which is indispensable for eye health and a good immune system, from the following food sources; apricot, broccoli, cantaloupe, carrot, oatmeal, mango, egg yolk, spinach and sweet potato.


Another important nutrient for the immune system is zinc. Zinc, which plays a vital role in the formation of connective tissues, is also extremely important for enzymes that play a role in the formation of new proteins that will form the building blocks of healthy hair and nails. Hair dryness and brittleness can be caused by zinc deficiency at first glance. Foods you can consume for zinc; cashews, green beans, lean steak, lobster, oysters and soybeans.