Download Nutrition: Impact on Hair, Skin, and Nails

________________________________________________
#P244 Nutrition: EImpact
on Hair, Skin, and Nails
COURSE #P244 — 2 CE HOURS
Release Date: 06/01/14
xpiration Date: 05/31/17
Nutrition: Impact on
Hair, Skin, and Nails
HOW TO RECEIVE CREDIT
• Read the enclosed course.
• Complete the questions at the end of the course.
• Return your completed Answer Sheet/Evaluation to
Paragon CET by mail or fax, or complete online at www.ParagonCET.com. Your postmark or facsimile
date will be used as your completion date.
• Receive your Certificate(s) of Completion by mail,
fax, or email.
Faculty
Paragon CET Staff
Division Planner
Leah Pineschi Alberto, licensed cosmetologist and
instructor of cosmetology, has been educating students
in Northern California since 1975. In addition, she has
been responsible for training educators in cosmetology,
esthetics, and manicuring for more than 30 years.
Mrs. Alberto began her career with Don’s Beauty School
in San Mateo, California. She held a 30-year position
at Sacramento City College and is currently the State
Board Specialty Learning Leader and is involved in
tutoring and consulting. She is a salon owner, a former Department of Consumer Affairs examiner, and
a speaker at the Esthetics Enforcement Conference.
The health and safety of the community of stylists,
salon owners, and school owners has been the focus of
Mrs. Alberto’s career. She served on the State Board
Task Force on Pedicure Disinfection commissioned by
Governor Schwarzenegger to investigate the cleanliness
of the pedicure industry. The Task Force was responsible
for developing foot spa safety regulations in response
to illnesses and deaths resulting from unsafe pedicure
practices.
Mrs. Alberto is currently a member of the California
Cosmetology Instructors Association.
Audience
This course is designed for all salon professionals.
Accreditation
Paragon CET is approved as a provider of continuing education by the Illinois Division of Professional
Regulation for Cosmetologists, Estheticians, and Nail
Technicians. License number 190.000510.
Paragon CET courses meet the requirement for continuing education as set forth by the North Carolina Board
of Cosmetic Art Examiners.
Paragon CET is approved as a provider of continuing
education by the West Virginia Board of Barbers and
Cosmetologists. Provider number P0030.
Designation of Credit
Paragon CET designates this continuing education
activity for 2 CE hours.
About the Sponsor
The purpose of Paragon CET is to provide challenging
curricula to assist professionals to raise their levels of
expertise while fulfilling their continuing education
requirements, thereby improving the quality of service
to their clients.
Course Objective
The purpose of this course is to provide salon professionals with an overview of nutrition and the role that
it plays in healthy hair, skin, and nail development.
Copyright © 2014 Paragon CET
A complete Works Cited list appears on page 14. Paragon CET • Sacramento, California
Mention of commercial products does not indicate endorsement.
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#P244 Nutrition: Impact on Hair, Skin, and Nails ________________________________________________
Learning Objectives
Upon completion of this course, you should be able to:
1. Define nutrition and list sources of nutrients.
2. Describe the process of digestion and how
nutrients are absorbed, including causes of
malnutrition.
3. Describe the makeup of hair and nails and
the role of nutrition in their growth and
maintenance.
4. Describe the makeup of skin and the role of nutrition in its growth and maintenance.
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________________________________________________ #P244 Nutrition: Impact on Hair, Skin, and Nails
INTRODUCTION
OVERVIEW OF NUTRITION
Nutrition is a term that is familiar to many
people. Discussion and education about nutrition and healthy eating often starts at a young
age and continues throughout a person’s lifetime.
Proper nutrition provides many benefits, including normal body growth, maintaining a healthy
body weight, strengthening the immune system,
providing energy for daily life, and protecting
against future health conditions and diseases.
Good nutrition has also been shown to increase
concentration and reduce stress and anxiety [1].
Nutrition (also known as nourishment or ailment) is defined as elements (nutrients, made up
of vitamins and minerals) that are obtained from
food and food products and used by the body to
ensure good health [2]. Sources of nutrients are
food (including animals [meat], animal products
[eggs, milk], and plant products [fruits, vegetables,
and grains]), supplements, vitamins, and solutions (such as those used in hospitals). There
are six major categories of nutrients: proteins,
carbohydrates, fats/oils, vitamins, minerals, and
water [6; 8].
In order to understand the importance of nutrition
and how it affects health, one must first understand
what health is and how nutrition works. Health
is not just the absence of disease or other health
conditions; it is complete physical, mental, and
social well-being.The physical, mental, and social
aspects of health are all connected, meaning that if
one area is lacking, the others will also be affected.
Nutrition can have a significant impact on all
areas of health, not just physical well-being. For
example, if a person is not eating right and not
getting required nutrients, their concentration
and/or mood may be affected, which could impact
their mental and physical well-being.
Salon professionals should be aware of proper
nutrition, as it plays a vital role in maintaining
healthy hair, skin, and nails. Understanding the
relationship between good nutrition and conditions of the hair, skin, and nails, and being able
to counsel or refer clients in order to improve the
health of those structures can be invaluable to
both the client and your profession.
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PROTEINS
Proteins are nutrients that help provide lasting
energy and build and repair body tissues, including muscle, bones, blood, and skin. Major sources
of proteins include meat, fish, poultry, nuts, tofu,
and dairy products (such as milk, yogurt, and
cheese) [7].
CARBOHYDRATES
Carbohydrates (commonly shortened to “carbs”)
are nutrients that provide energy for the body. Carbohydrates are broken down into simple and complex types. Simple carbohydrates provide quick
energy and are made up mostly of sugar. Examples
of simple carbohydrates include soda, sweetened
breakfast cereal, and candy. Fruit is also considered
a simple carbohydrate, but it contains a naturally
occurring sugar and is also high in vitamins and
minerals. Complex carbohydrates provide longer
lasting energy and can be found in whole-grain
foods (such as cereal, bread, oatmeal, tortillas,
crackers, and pasta). Vegetables and potatoes are
also a source of complex carbohydrates [8].
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#P244 Nutrition: Impact on Hair, Skin, and Nails ________________________________________________
FATS AND OILS
Fats and oils provide long-term energy, protect
inner organs, and help in the proper utilization
of specific types of vitamins. While fats are often
viewed as harmful, they are in fact essential nutrients––it is the type of fat that is being consumed
that is important. There are three types of fats that
should be avoided or limited [8]:
• Trans fat: Occurs in many prepackaged
snack foods (chips, popcorn, crackers),
commercially baked products (cookies,
doughnuts, cakes, pizza dough), margarine,
vegetable shortening, fried foods, and items
that include partially hydrogenated oils
• Saturated fat: Found in whole-fat dairy
products, high-fat cuts of meat, butter, lard,
coconut oil, and palm oil
• Cholesterol: Found primarily in animal
fats, either in meats (beef, pork) or animal
products (egg yolks, butter)
According to the U.S. Food and Drug Administration (FDA), trans fat is the most dangerous fat
and should be avoided, while saturated fat and
cholesterol are acceptable in small doses if eaten
in the context of a healthy diet [8].
Polyunsaturated (including omega-3 and omega-6
fatty acids) and monounsaturated fats are considered good fats and help the body function properly. Sources of these healthy fats include salmon,
tuna, avocados, olives, nuts, tofu, peanut butter,
and olive, canola, sunflower, peanut, sesame, and
soybean oils.
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VITAMINS
Vitamins and minerals are closely related and
often rely on one another to absorb properly in
the body. Although vitamins and minerals are
often mentioned as one nutrient, there are distinct differences between the two. Vitamins are
considered organic substances (made by plants
or animals), while minerals are considered inorganic elements (coming from the earth, soil, and
water) and are absorbed into plants that animals
and human eventually consume. Both vitamins
and minerals are essential for normal growth and
development. Most vitamins and minerals can
be obtained through a healthy, balanced diet of
proteins, carbohydrates, and fats and oils; however, dietary supplements (in the form of capsules,
tablets, Softgels, gelcaps, powders, or liquids) may
be used to supplement areas of actual or perceived
vitamin or mineral shortages [8]. It is important
to note that although supplements can assist in
getting the required nutrients, they are not a
replacement for a healthy diet. Examples of good
sources of vitamins include [9]:
• Vitamin A (retinol, beta carotene): Beef,
liver, eggs, shrimp, fish, cheddar and Swiss
cheeses, sweet potatoes, carrots, squash,
spinach, mangoes
• Vitamin B1 (thiamin): Pork, ham, soymilk,
watermelon, acorn squash
• Vitamin B2 (riboflavin): Milk, yogurt,
cheese, whole and enriched grains, some
cereals, liver
• Vitamin B3 (niacin, nicotinic acid):
Meat, poultry, whole and enriched grains,
mushrooms, potatoes, peanut butter
• Vitamin B5 (pantothenic acid): Chicken,
whole grains, broccoli, mushrooms,
avocados, tomatoes
• Vitamin B6 (pyridoxal): Meat, fish, poultry,
legumes, tofu, soy products, potatoes,
bananas, watermelon
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________________________________________________ #P244 Nutrition: Impact on Hair, Skin, and Nails
• Vitamin B12 (cobalamin): Meat, poultry, fish, eggs, cheese, fortified cereals, fortified
soymilk
• Vitamin C (ascorbic acid): Fruits (especially
citrus fruits), potatoes, broccoli, bell peppers,
spinach, strawberries, tomatoes
• Vitamin E (alpha-tocopherol): Vegetable
oils, salad dressings, wheat germ, leafy
greens, whole grains, nuts
• Vitamin K (phylloquinone, menadione):
Cabbage, liver, milk, leafy green vegetables
(spinach, broccoli, kale, collards)
• Biotin: Whole grains, organ meats, egg
yolks, soybeans, fish
• Folic acid: Fortified grains and cereals,
asparagus, spinach, okra, broccoli, orange
and tomato juices, black-eyed peas,
chickpeas
Of these, several are thought to have a positive
influence on the hair, skin, and nails. However, it
should be noted that the singular act of increasing a certain vitamin, either through altering
the diet or through supplementation, is not the
“cure” to damaged hair, skin, or nails. Vitamins
and dietary supplements are not evaluated by the
FDA, and their claims should not be taken at
face value. Ensuring good overall health through
diet, exercise, and mental well-being is the most
effective approach. Further discussion of the role
of certain vitamins and their effects will appear
later in this course.
MINERALS
As previously noted, vitamins and minerals are
closely related and are often categorized together.
As a reminder, minerals are inorganic elements
(coming from the earth, soil, and water) and are
absorbed into plants that animals and humans
eventually consume [8]. Good sources of minerals
include [9]:
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• Calcium: Dairy products (milk, cheese,
yogurt), tofu, sardines, salmon, leafy green
vegetables (except spinach and Swiss chard)
• Chloride: Salt, soy sauce, processed foods
• Chromium: Meat, poultry, fish, nuts, cheese
• Copper: Liver, shellfish, nuts, seeds, whole
grains, beans, prunes
• Fluoride: Treated water in some locations,
most adult toothpastes
• Iodine: Iodized salt, processed foods, seafood
• Iron: Red meat, poultry, eggs, fruits, green
vegetables, fortified grain products
• Magnesium: Green vegetables (spinach,
broccoli), cashews, sunflower seeds, halibut,
whole-wheat bread, milk
• Manganese: Nuts, legumes, whole grains, tea
• Molybdenum: Legumes, nuts, grain products,
milk
• Phosphorus: Dairy products, meat, fish,
poultry, eggs, liver, green peas, broccoli,
potatoes, almonds
• Potassium: Meat, milk, fruits, vegetables,
grains, legumes
• Selenium: Organ meats, seafood, walnuts
• Sodium: Salt, soy sauce, processed foods
• Sulfur: Meats, fish, poultry, nuts, legumes
• Zinc: Red meat, poultry, oysters, fortified
cereals, legumes, nuts
All of these minerals play an important role in
maintaining a healthy body system. As noted, vitamins and dietary supplements are not evaluated
by the FDA, and their claims should not be taken
at face value or considered a cure. A discussion of
the role of specific minerals that are thought to
play a role in hair, skin, and nails will appear later
in this course.
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#P244 Nutrition: Impact on Hair, Skin, and Nails ________________________________________________
Although many vitamins and minerals may be
found in meat and animal products, it is important to note that the actual levels are affected by
many factors, including the type of animal, the
animal’s diet, and processing practices. Individuals can maintain a healthy diet with or without
animal products.
WATER
Water is not often thought of as a nutrient, but
it plays many important roles in the body. Apart
from the obvious function of hydration, water
helps to remove waste (through sweat, urine, and
bowel movements), regulate body temperature,
protect the spinal cord, protect and cushion joints,
and maintain chemical reactions in the body by
dissolving and carrying nutrients. While the most
straightforward way of consuming water is by
drinking plain water, it can also be found in foods
such as soups, celery, cucumber, lettuce/cabbage,
tomatoes, and oranges [8].
CURRENT DIETARY GUIDELINES
The U.S. Department of Health and Human
Services, in conjunction with the U.S. Department of Agriculture, released dietary guidelines in
2010 that recognize that a healthy eating plan is
one that emphasizes fruits, vegetables, and whole
grains and includes lean meats, poultry, fish, beans,
eggs, and unsalted seeds and nuts. In addition, the
plan should be low in saturated fats, trans fats,
cholesterol, sodium, and added sugars. The following key recommendations were made (for an
average 2000-calorie daily intake) [13]:
• Eat 3 or more ounces of whole-grain
products each day.
• Eat 3 cups per day of fat-free or low-fat milk or equivalent milk products.
• Limit calories from saturated fatty acids
to fewer than 10% of daily caloric intake.
Replace fatty acids with monounsaturated
and polyunsaturated fatty acids. Avoid trans
fatty acids.
• Limit total daily fat intake to no more than
20% to 35% of calories. Preferred fat sources
are fish, nuts, and vegetable oils containing
polyunsaturated and monounsaturated
fatty acids. Lean, low-fat, or fat-free meats,
poultry, dry beans, and milk are preferred.
• Minimize added sugar, caloric sweeteners, and foods that contain refined grains.
• Consume less than 2,300 mg of sodium
(approximately one teaspoon of salt) daily. Limit salt added in food preparation.
• Choose potassium-rich fruits and vegetables.
• Limit alcohol consumption to no more than
one drink per day if you are a woman or two
drinks per day if you are a man.
• Wash hands, food contact surfaces, and fruits
and vegetables to avoid microbial foodborne
illness, but do not wash or rinse meat and
poultry.
• Avoid consuming raw (unpasteurized) milk,
eggs, or meat products, unpasteurized juices,
and raw sprouts.
• Eat 2 cups of fruit and 2½ cups of a
variety of vegetables (dark green, red and
orange, legumes, starchy vegetables, other
vegetables) per day.
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________________________________________________ #P244 Nutrition: Impact on Hair, Skin, and Nails
THE COMPONENTS OF THE DIGESTIVE SYSTEM
Source: [5]
DIGESTION AND
ABSORPTION OF NUTRIENTS
The process of nutrition and nutritional science
is complex and beyond the scope of this course.
The following information is provided as a very
brief overview of how nutrients are absorbed by
the body, a process known as digestion. Digestion
and absorbing nutrients into the body begins with
the act of introducing food or supplements into the
body, usually through swallowing. In some cases,
supplemental solutions are introduced intravenously (IV) or through a feeding tube, as directed
by a healthcare professional. After swallowing, the
particles continue through various organs in the
digestive system and specific nutrients are absorbed
in various parts of the body (Figure 1) [3; 4; 5]:
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Figure 1
The liver, gall bladder, and pancreas have many
functions in the body, but their main role in
digestion is to produce enzymes that are released
into the small intestine. These enzymes help to
break down food particles so the nutrients can
be absorbed. Broken-down food or supplement
particles are transported to the stomach, where
they are further dissolved by gastric juices (also
called stomach acids). The main product absorbed
through the stomach is alcohol. The particles
then travel through the small intestine, which is
a coiled tube about 10 feet long and about 1 inch
in diameter. The main job of the small intestine
is to absorb nutrients, and by the time food particles leave the small intestine, approximately
90% of the nutrients have been absorbed. The
small intestine is divided into three distinct sections that absorb different nutrients: the first part
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#P244 Nutrition: Impact on Hair, Skin, and Nails ________________________________________________
(the duodenum) absorbs calcium, magnesium,
iron, vitamins A and D, and glucose; the middle
part (the jejunum) absorbs fat, sucrose, lactose,
vitamins A and D, folic acid, proteins and amino
acids, and glucose; and the last part of the small
intestine (the ileum) absorbs proteins and amino
acids, folic acid, and vitamin B12.
After nutrients have been absorbed through the
small intestine, remaining particles are transported
to the large intestine (also called the colon), a
tube about 5 feet long and 2.5 inches in diameter.
The large intestine absorbs water and a very small
amount of nutrients, including potassium, sodium,
and fatty acids. The result of absorption throughout the digestive system is solid waste product
(feces). Feces are then moved through the anal
canal for elimination from the body through the
anus, completing the process of digestion.
Any disruption in the digestive system can cause
nutrient deficiencies. This can be due to injury or
intentional removal of part of the digestive tract,
as with weight-loss surgery. For these individuals,
supplements and careful diet may be necessary. If
not controlled, these deficiencies can cause many
problems and affect the structure and growth of
cells in the body. For example, if a client’s nail
curves up from the nail bed like a spoon (a condition called koilonychia), this can be an indicator
of iron deficiency [19]. As a salon professional, it is
important to understand the connection between
how nutrients are used inside the body and how
they ultimately affect the outside of the body as
changes in the hair, skin, and nails that are commonly seen in your profession.
NUTRITIONAL DEFICIENCY/
MALNUTRITION
As mentioned, most vitamins and minerals can
be obtained through a healthy, balanced diet
of proteins, carbohydrates, and fats and oils. However, it has become common practice to use
dietary supplements to supplement areas of actual
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or perceived vitamin or mineral shortages. When
the body does not absorb the necessary amount of
nutrients, this is known as a nutritional deficiency
or malnutrition.
There are several causes of malnutrition, including [10]:
• An unbalanced diet: A person is not eating
enough of the types of foods that provide
proper nutrition.
• Mental health problems: Depression,
anorexia, and bulimia make it hard for an
individual to eat enough or retain enough
nutrients.
• Conditions that affect movement: These
conditions may impair proper nutrition
because the person may not be able to get to a store to purchase food or may not be
able to prepare nutritious food.
• Digestive disorders and stomach conditions:
These disorders, including Crohn’s disease,
ulcerative colitis, celiac disease, or a
sensitive stomach that causes pain, diarrhea,
or vomiting when eating certain foods,
can result in poor diet and/or inadequate
absorption.
• Alcoholism: Overuse of alcohol can cause
many problems with nutrition, including
getting calories from drinking instead of
from eating proper foods, changes within
the body that make it unable to absorb
nutrients, and damage to specific internal
organs (such as the pancreas) that prevent
certain nutrients from being absorbed.
Any situation that causes a nutritional deficiency
should be addressed to ensure that proper nutrition
is achieved and can be maintained, as good nutrition helps keep the body healthy and functioning
at an optimum level. The following sections will
discuss the role that nutrition and malnutrition
play in relation to the hair, skin, and nails.
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________________________________________________ #P244 Nutrition: Impact on Hair, Skin, and Nails
NUTRITION FOR
HEALTHY HAIR AND NAILS
Hair and nails are both primarily made up of
a tough protein called keratin. Because of the
similar structure of hair and nails, the effects of
nutrition and various nutrients on these structures
are comparable.
In the hair, keratin is produced under the skin or
scalp in the follicle, and good nutrition is required
to nourish this follicle to produce healthy hair.
The average person’s hair grows about one-half of
an inch per month. This rate of growth means that
any period of malnutrition could show up months
afterward, even if the nutritional deficiency has
since been corrected. This also means that starting a good nutritional plan may not be evident in
damaged hair for several months [11].
Nail growth begins under the skin in the matrix,
and proper nutrition is essential to create healthy
nails. Nail growth is based on a variety of factors
and, like hair, periods of malnutrition can be seen
on the nail plate in the form of ridges, dents, discoloration, and brittle nails until good nutrition
is achieved [12].
PROTEINS
Because the primary component of hair and nails is
keratin, protein is an obvious necessity for healthy
hair and nails. Protein is made up of amino acids,
and when the body breaks down protein through
digestion, amino acids remain. Amino acids are
used for several things in the body, including
breaking down food, maintaining normal body
functions, repairing body tissue, and providing
energy. With specific regard to hair and nails,
there are several amino acids that can contribute
to growth, and help prevent hair loss and brittle
nails. If the body is lacking amino acids (from foods
that contain protein), the body will not produce
as much keratin, and thin, brittle hair and nails
can be seen [12].
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Specifically, deficiency of the amino acid lysine
appears to be a significant cause of hair loss in
women. In addition to hair loss, signs of lysine
deficiency include fatigue, loss of appetite, and
dizziness. Lysine is not produced naturally in the
body and is totally derived from an individual’s
diet. Foods high in lysine include red meat,
legumes, eggs, dairy products, some fish, nuts,
soybeans, fenugreek, and Brewer’s yeast. Sugar
and the amino acid arginine bind to lysine, and
high intake of these nutrients should be avoided.
If an individual’s diet does not provide adequate
lysine (e.g., some vegan diets), supplementation
may improve overall health and hair retention
[20]. Supplementation may cause side effects,
such as nausea, abdominal cramps, diarrhea, and
stomach pain, so it should be guided by a healthcare provider.
CARBOHYDRATES
In the body, carbohydrates are broken down and
converted into energy. Although they have several functions, they also play a role in converting
protein into amino acids and creating the energy
needed to maintain active growth of the hair and
nails. Hair loss and thinning of hair and nails due
to insufficient energy may be seen in those people
who lack the necessary intake of carbohydrates
[13]. Excessive carbohydrate intake in addition to
severe protein malnutrition causes soft and thin
nails, while starvation (seen mainly in those with
anorexia) may cause split nails and/or impaired
nail growth [22].
FATS AND OILS
Healthy fats and oils, including polyunsaturated
and monounsaturated fats, are an important part
of healthy hair and nails. These fats and oils help
keep every cell in the body healthy and can help
in maintaining the natural oils that keep hair and
the scalp hydrated. A balanced diet that includes
healthy fats and oils can prevent dry or brittle hair,
dandruff, split ends, hair thinning and loss, and
nail splitting [11].
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VITAMINS
While all vitamins play an important role in being
healthy, some have been shown to be especially
beneficial for healthy hair and nails. The following
vitamins assist in healthy hair and nails by promoting circulation, assisting in the production of
keratin, and maintaining healthy cells throughout
the body [11; 12; 14]:
• Vitamin A
• Vitamin B1
• Vitamin B6
• Vitamin B9 (folic acid)
• Vitamin B12
• Biotin
• Vitamin C
• Vitamin E
Of particular interest in promoting the health of
hair and nails is the vitamin biotin. A true biotin
deficiency may cause hair loss, loss of hair color,
and brittle nails; however, biotin deficiency is
rare. Ongoing research has shown a potential for
increasing hair retention and the thickness of
nails, although the reasons for this are unclear.
There is insufficient evidence to rate the required
amount needed and the effectiveness [15].
Vitamin D appears to have some effect on the hair
cycle, and deficiencies may cause hair loss or thinning [20]. It is unknown whether taking vitamin
D supplements could improve hair health.
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MINERALS
As discussed, minerals are important in overall
health and the health and vitality of hair and
nails. The following minerals are of particular
importance in the maintenance of healthy hair
and nails [11; 12; 14]:
•
•
•
•
•
•
Copper
Iron
Selenium
Sulfur
Magnesium
Zinc
Low levels of iron in the blood (called anemia)
are a significant cause of hair loss, especially in
women [12]. As noted, iron deficiency can cause
abnormally thin fingernails, characterized by a
spoon-like growth pattern. It may also result in
pale nail beds, detachment of the nail from the
nail bed, and brittle nails. Calcium deficiency
may cause Mee’s lines (also called transverse
leukonychia), which appear as pale or discolored
horizontal lines in the nail [22]. In extreme cases
of calcium deficiency, nails may fall out without
any associated injury. Other mineral deficiencies
may cause Beau’s lines, soft nails, or peeling nails.
WATER
Water is essential for proper functioning of the
entire body. Water keeps the body hydrated,
providing critical support in the carrying and
absorption of nutrients, and is vital for healthy hair
and nails. Hydration of the nail plate can affect
the quality of the nail. A water content of 18% is
considered normal; if the level drops to less than
16%, nails will become brittle, while nails become
soft when water content is greater than 25% [22].
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________________________________________________ #P244 Nutrition: Impact on Hair, Skin, and Nails
The moisture content of hair varies by ethnicity
and the use of styling techniques and products. Up
to 30% of hair is made up of water, and dehydration for a longer period of time can also affect the
quality of an individual’s hair.
It is important to note that water intoxication,
also known as hyponatremia, is possible if large
quantities of water are consumed, and this condition can be very harmful. The amount of water
necessary to cause symptoms of intoxication varies
depending on the individual circumstances (e.g.,
temperature, exercise, etc.), but healthy kidneys
are able to process approximately 0.8 to 1 L of fluid
(or about 0.25 gallons) per hour.
NUTRITION FOR HEALTHY SKIN
The skin is the largest organ on the body and is
made up of several components, including water,
protein, lipids, minerals, and chemicals. There are
two main layers of skin [16]:
• The dermis: The middle layer, mainly composed of the two proteins elastin (gives skin elasticity) and collagen (provides strength)
• The epidermis: The outermost layer, mostly made of up keratin
The innermost part of the skin is primarily fat and
is sometimes called the hypodermis.
Unlike hair and nails, which can take several
weeks to reflect a change (good or bad) to the diet,
the skin will begin to reflect nutritional choices
quickly, usually in just a few days [11]. It should
be noted, however, that if supplements are taken
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to help improve the condition of the skin, the
changes are not usually fully recognizable until the
inside of the body is receiving the proper amount
of nutrients.
PROTEINS
As noted, proteins are made up of amino acids,
which assist in renewal of cells, including skin
cells. They are also important in helping to build
keratin and collagen, two of the primary components of skin. A deficiency in protein can affect
the moisture and tone of the skin and can also
cause a swollen appearance, due to water retention
[17]. Amino acid deficiency can also cause skin to
become fragile and heal slowly [23].
CARBOHYDRATES
Carbohydrates play a role in converting protein
into amino acids and creating the energy needed
for skin cell renewal. While carbohydrates are necessary for healthy skin, the type and amount consumed are the most important factors. Complex
carbohydrates, such as those found in whole-grain
products and vegetables, keep the body functioning properly and ensure hydration of the skin.
However, an intake of too many carbohydrates,
especially simple carbohydrates, can have negative effects on skin tone, texture, and health [18].
FATS AND OILS
Healthy fats and oils work with other nutrients
to help the body use vitamins properly. They are
also responsible for producing oils in the glands
that protect and lubricate the skin [18]. Certain
fats (such as omega-3 fatty acids) help keep the
outermost layer of the skin strong and prevent
toxins from being absorbed [17]. A lack of healthy
fats and oils can cause dry, dull skin.
Phone: 800 / 707-5644 • FAX: 916 / 878-5497
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#P244 Nutrition: Impact on Hair, Skin, and Nails ________________________________________________
VITAMINS
Many vitamins are antioxidants, which help fight
free radicals (molecules that harm the skin). The
vitamins that play the biggest role in healthy skin
are vitamins A, C, and E [17; 18]. These vitamins
can be consumed through food or supplementation
and can be applied directly to the skin [18]. Other
vitamins that play a role in skin health include [9]:
•
•
•
•
•
Vitamin B1
Vitamin B2
Vitamin B3
Vitamin B9 (folic acid)
Vitamin B12
Topical vitamin D has been used to treat psoriasis,
a skin condition associated with thick, white, silvery, or red patches of skin. Vitamin D deficiency
mainly causes bone problems, including osteoporosis. Other vitamin deficiencies can cause skin
symptoms, including blockage of the hair follicles
(vitamin A), pale skin (vitamin B12), easy bruising
(vitamin C), and dry or scaly patches (vitamin
C). Clients with skin changes should be encouraged to visit a healthcare provider to determine
the underlying cause. If a vitamin deficiency is
the cause of skin problems, supplementation may
help. Topical application may be a more efficient,
targeted method for supplying nutrients to the
skin, especially to the epidermis [24].
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Paragon CET • March 16, 2016
MINERALS
Minerals work with other nutrients in the body
to improve skin health by assisting in the production of collagen, balancing fluids in the body, and
acting as antioxidants. The following minerals
are of particular importance in the maintenance
of healthy skin [9]:
•
•
•
•
•
•
Iron
Potassium
Selenium
Sodium
Sulfur
Zinc
As noted, iron deficiency can cause pale skin, and
severely dry skin may be the result of potassium
deficiency. Sulfur is necessary for collagen synthesis, so deficiency of this mineral may result in
premature skin sagging and wrinkling. Selenium
deficiency is associated with an increased risk of
several types of cancer, including skin cancer [24].
Again, skin changes due to true mineral deficiencies may be helped by changes in the diet and/or
supplementation.
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________________________________________________ #P244 Nutrition: Impact on Hair, Skin, and Nails
WATER
As noted, water is essential for proper functioning
of the entire body. Water keeps the body and skin
hydrated and assists in the carrying and distribution of all nutrients. Dry, lifeless skin is an effect
of dehydration.
In some cases, hydration may be drawn out of the
outer layers of the skin (for example, in swimmers
who frequent chlorinated pools). Rehydration for
these clients consists of drinking plenty of water,
applying an oil or oil-based ointment to prevent
moisture loss, and/or avoiding the situation that
is drying the skin [25].
Paragon CET • Sacramento, California
CONCLUSION
Although nutrition is a familiar term, many people
are unaware of the complexity of nutrition and
how many components are needed to help the
body function. In addition, nutrition and the
overall idea of health are rarely discussed when
considering problems common in hair, nails, and
skin. Having an understanding of how nutrition
affects the body is important for salon professionals. It allows us to counsel clients or refer them to
their healthcare provider when they are experiencing the effects of deficiencies or malnutrition.
Through this knowledge, salon professionals are
in a unique position to have an impact on their
clients’ lives and to help them become healthier
individuals through their chosen profession.
Phone: 800 / 707-5644 • FAX: 916 / 878-5497
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#P244 Nutrition: Impact on Hair, Skin, and Nails ________________________________________________
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