Healthy hair and nails are a reflection of overall health, and several vitamins and minerals play a crucial

role in
their growth and maintenance. Some of the most important ones include:

1. Biotin: Also known as Vitamin H, biotin is essential for healthy hair and nail growth. It helps the body convert
food into energy and is necessary for the metabolism of fatty acids, which are essential for hair and nail
growth. The recommended daily intake of biotin for adult women is 30 micrograms.

2. Vitamin C: Vitamin C is important for the production of collagen, which is a protein that provides structure to
hair and nails. A deficiency in Vitamin C can lead to weak and brittle nails. The recommended daily intake of
Vitamin C for adult women is 75 milligrams.

3. Iron: Iron is essential for the production of hemoglobin, a protein in red blood cells that carries oxygen to the
hair follicles and other parts of the body. A lack of iron can lead to hair loss and slow hair growth. The
recommended daily intake of iron for adult women is 18 milligrams.

4. Zinc: Zinc is important for cell growth and division, including the growth and division of hair follicle cells. Zinc
also helps to regulate hormones that affect hair growth. The recommended daily intake of zinc for adult
women is 8 milligrams.

5. Vitamin D: Vitamin D is important for calcium absorption and bone health, which are also important for hair
and nail health. A lack of Vitamin D can lead to hair loss. The recommended daily intake of Vitamin D for adult
women is 600-800 International Units (IU) per day.

6. Protein: Protein is an essential component of hair and nails and provides the building blocks for their growth.
A lack of protein can lead to weak and brittle hair and nails. The recommended daily intake of protein for
adult women is 46 grams.

 Biotin:
- Eggs (cooked): 25-30 micrograms per egg
- Almonds: 4-7 micrograms per 1/4 cup (35-40 gr)
- Sweet potatoes: 2-3 micrograms per medium
potato
- Salmon: 2-5 micrograms per 3 ounces (85 gr)
 Vitamin C:
- Oranges: 70 milligrams per medium fruit
- Grapefruits: 70 milligrams per half a fruit
- Bell peppers: 120 milligrams per 1 cup
- Strawberries: 85 milligrams per 1 cup
- Kiwi, Lemons

 Vitamin D:
- Salmon (cooked): 450-1000 International Units (IU) per 3 ounces (85 gr)
- Tuna (canned in oil): 200-250 International Units (IU) per 3 ounces (85 gr)
- Eggs (fortified with Vitamin D): 40-50 International Units (IU) per egg
- Mushrooms (exposure to UV light): 2-3 International Units (IU) per 3 ounces (85 gr)

 Iron:
- Beef (cooked): 2-3 milligrams per 3 ounces (85 gr)
- Chicken (cooked): 1 milligram per 3 ounces (85 gr)
- Lentils (cooked): 6 milligrams per 1/2 cup (100-
120 gr)
- Spinach (cooked): 3 milligrams per 1/2 cup (60-70
gr)
- Tofu, Kale
 Zinc:
- Oysters: 5-10 milligrams per 3 ounces (85 gr)
- Beef (cooked): 2-3 milligrams per 3 ounces (85 gr)
- Pork (cooked): 2-3 milligrams per 3 ounces (85 gr)
- Chickpeas (cooked): 2 mgr 1/2 cup (100-120 gr)
năut
- Chicken

 Protein:
- Meat (beef, chicken, pork): 7-9 grams per 3 ounces (85 gr)
- Dairy products (milk, yogurt, cheese): 7-9 grams per 8 ounces (225-250gr)
- Eggs: 6 grams per large egg
- Lentils (cooked): 9 grams per 1/2 cup (100-120 gr)
- Tofu, qinoua