Your Summer Glow: How to Strengthen Skin, Hair, and Nails

Summertime is feel-good time – This should apply not only to our inner well-being but also to our skin, hair, and nails. While summer is the most beautiful time of the year, hot temperatures, UV rays, and other harmful environmental influences can take a toll on our bodies. In this article, you will learn which nutrients are essential for skin, hair, and nails and what you can do to support them. This way, you can fully enjoy your summer and feel good in your own skin.

Challenges for Skin and Hair 

For many, summer is the ultimate season: consistently beautiful weather, tanned skin, socializing, swimming, or outdoor activities – we truly blossom. However, our skin and hair often suffer from a lack of care, as they can be irritated by UV rays, frequent showering, sunscreens, and salt and chlorinated water. Excessive sweating can also lead to impurities. To combat these impurities, many resort to numerous skincare products, which in combination can lead to even more impurities – creating a vicious cycle. 

Caution is particularly advised during long periods in the sun: We fundamentally need sunlight because it enables our body to produce vitamin D. But, "the sun's rays damage skin cells, specifically their DNA, which increases the risk of cancer. Furthermore, the rays cause immunosuppression in the skin, meaning the body's immune system is weakened," says MHH dermatologist Prof. Dr. med. Ralf Gutzmer in an interview. He adds that a maximum of 20 minutes of daylight is sufficient for the body's own vitamin D production. Only the face, hands, and forearms should be unprotected. ¹

The literature further states that excessive sun exposure is also one of the most common causes of structural damage to hair. A distinction must be made between the effects of UVB radiation and UVA radiation on hair. The former is responsible for the loss of hair proteins, while the latter causes color changes. ²

Chlorinated and salty water can also severely attack nails and make them brittle. The result is often fragile and splitting nails that lose their shine and become more susceptible to cracks. This not only affects the structure of the nail surface but also its resilience.

The Most Important Nutrients for Skin, Hair, and Nails

With the right nutrients, however, you can naturally support your skin, nails, and hair despite harmful environmental influences and substances. The most important vitamins, trace elements, and fatty acids that are necessary for this and that you should definitely include in your diet are the following:

• Biotin (Vitamin B7):
  You can find biotin in eggs – especially in egg yolks – nuts, seeds, avocados, whole grains, cauliflower, dairy products, and bananas. This vitamin contributes to the maintenance of normal skin and hair.
  
  
• Vitamin A: Eggs, liver, and dairy products, in particular, contain vitamin A. Carrots, sweet potatoes, as well as mangoes and red peppers, contain beta-carotene, a precursor to vitamin A. This vitamin also contributes to the maintenance of normal skin and a normal immune system.
  
  
• Vitamin C: This vitamin is known as an antioxidant. It helps protect against free radicals and oxidative stress, thereby supporting the body's immune defense. You can find vitamin C in citrus fruits, berries, peppers, tomatoes, pineapples, kale, and kiwi.
  
  
• Zinc:
  Zinc is a trace element that cannot be produced by the body itself. The body also only needs it in small quantities. You can find this trace element in meat, fish, eggs, and dairy products. Zinc is responsible for maintaining normal hair, nails, and skin.
  
  
• Omega-3 Fatty Acids:
  Omega-3 fatty acids can also only be produced by the body to a limited extent. These polyunsaturated fatty acids must therefore be consumed through food so that the body can use them. You can find omega-3 fatty acids primarily in fish, seafood, avocados, and linseed oil as well as flax seeds.

The Role of Superfoods

Superfoods are foods that are particularly rich in nutrients. They contain larger amounts of vitamins, minerals, and phytochemicals. The latter are primarily known for their antioxidant properties. Superfoods are also found in great diversity here in Germany, as many are imported from exotic countries. However, there are also some native ones that grow locally. These include broccoli, beetroot, and sauerkraut, among others. Other popular superfoods include mangoes, turmeric, spirulina, chlorella, matcha, avocados, cocoa, and acai berries.

A literature search revealed that substances studied, including vitamins A, C, D, E, as well as curcumin, chlorella, spirulina, and omega-3 fatty acids, have a potential positive effect on skin conditions in inflammatory skin diseases such as psoriasis. In addition, some of these substances offer UV protection and an influence on human cells that may be helpful in the case of chemotherapy. ³

Further studies suggest that avocados, in particular, can promote healthy aging and also play an important role in weight management. ⁴ This results from the high concentrations of nutrients they contain. These include vitamins A, C, and E, as well as several minerals and phytochemicals. The phytochemicals have probably caught your eye several times in this article. A subgroup of phytochemicals are polyphenols, which are found in many superfoods.

The biochemical properties of polyphenols contribute to positively influencing us. Research shows that plant polyphenols – whether taken orally or applied directly to the skin – can alleviate symptoms and prevent numerous skin diseases.

Moreover, naturally occurring phenolic compounds show high potential to reduce skin damage, skin aging, wounds, and burns. ⁵

As you can see, there are several reasons for superfoods to support skin, hair, and nails, especially in summer, given all the influences. And let's be honest: in addition to all the nutrients they offer, they are also pretty delicious!

These Tips Help in Everyday Life

A stressful daily routine and many errands often make it impossible to dedicate oneself intensively to body care. But it doesn't have to be, because often a few small tips and tricks are enough to protect yourself. Here are a few suggestions that you can quickly implement in your daily life – your hair, skin, and nails will definitely thank you:

• Nutrient-rich eating habits:
  Preferably fruits, vegetables, proteins, fiber, and healthy fats should be integrated into your diet.
  
  
• Hydration:
  Water is important – especially in summer. In hot temperatures, the body can quickly lose water in the form of sweat. And this can quickly be seen on the skin and hair. They appear dry and lifeless. To replenish the water reserves, regular drinking is a must.
  
  
• Sleep and Relaxation:
  Sufficient sleep is necessary to regenerate your body cells. Important processes take place that "repair" your body – including your skin. This regulates moisture balance, and inflammation can heal.
  
  
• Sun protection:
  UV radiation is considered one of the main factors for premature skin aging and skin diseases, as it penetrates deep into the skin. This weakens the skin barrier, among other things, and can lead to wrinkles, as well as impurities and inflammation.
  
  
• Moisturizing the skin:
  This is especially necessary after sunbathing, as it dries out the skin considerably. Moisturizing skincare products are the optimal choice here to make the skin appear plumper again.
  
  
• Protection from chlorine and saltwater:
  To protect your skin, it is advisable to shower with fresh water before and after swimming. This prevents excessive absorption of chlorine and salt and also allows chlorine and salt to be washed off immediately after swimming. To protect your hair, you can wear hats or other head coverings.
  
  
• Hair treatments and masks, as well as heat protection:
  Hair treatments are a good way to hydrate your hair and protect it from dryness. They are usually enriched with various nutrients, which also have a nourishing effect. Heat protection forms a film that protects your hair from drying out. This preserves moisture, and the hair appears shiny and healthy.
  
  
• Various Oils:
  Certain oils like argan oil or castor oil are particularly suitable for the care of skin, hair, and nails. This is due to their numerous nutrients and antioxidant properties. The scalp also benefits from a massage that allows the oil to penetrate deep into the skin.
  
  
• Stress reduction:
  Stress, especially prolonged stress, is not good for the body. This manifests itself in a weakened immune system, dull and tired-looking skin, and brittle nails. Hair loss can also occur. The body enters a hormonal imbalance due to high cortisol production. To counteract this, it is important to learn how to manage stress. There are several relaxation techniques for this, such as yoga, various breathing techniques, aroma or sound therapies, and autogenic training. It is up to you to decide which method you like best to specifically reduce stress.

Additional Support: Supplements for Skin, Hair, and Nails

The right dietary supplements can also help support skin, hair, and nails from within. If you've looked into the topic a bit, you know that biotin capsules, in particular, are recommended by many doctors. Biotin contributes to the maintenance of normal hair and normal skin.

A recent study from Switzerland showed a 25% increase in nail plate thickness in patients with brittle nails who received biotin supplementation. ⁶

In the specialized literature, it is also reported that in patients with conditions associated with poor hair and nail growth, biotin intake showed an improvement in these characteristics. ⁷

If you want to know more about B vitamins, you can find out in this article: B Vitamins: The Must-Have Among Supplements.

Zinc is also responsible for maintaining normal skin, hair, and nails. Research showed that the use of zinc in patients with infectious skin diseases such as warts, inflammation such as acne, and hair loss had a supportive effect. ⁸

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In addition, taking antioxidants is also beneficial. These fight free radicals that arise from harmful environmental influences and protect our body from oxidative damage. This can slow down the skin's aging process. Popular antioxidants include vitamin C, OPC, pomegranate extract, broccoli, and citrus bioflavonoids.

Multivitamin preparations are also a good alternative, as they already contain all the important nutrients in the correct dosage that you need for your daily requirements.

Conclusion

With an inadequate care routine, even the most beautiful time of year can be a challenge for hair, nails, and skin. Therefore, consistent care and supply with important nutrients are crucial to strengthen your health and well-being from the inside and out.

Sources

1. Hannover Medical School. Skin cancer and sun rays: What you should know. https://www.mhh.de/presse-news-detailansicht/hautkrebs-und-sonnenstrahlen-das-sollten-sie-wissen
2. Sebetić K, Sjerobabski Masnec I, Cavka V, Biljan D, Krolo I. UV damage of the hair. Coll Antropol. 2008 Oct;32 Suppl 2:163-5. PMID: 19138021.
3. Januszewski J, Forma A, Zembala J, Flieger M, Tyczyńska M, Dring JC, Dudek I, Świątek K, Baj J. Nutritional Supplements for Skin Health-A Review of What Should Be Chosen and Why. Medicina (Kaunas). 2023 Dec 29;60(1):68. doi: 10.3390/medicina60010068. PMID: 38256329; PMCID: PMC10820017.
4. Dreher ML, Davenport AJ. Hass avocado composition and potential health effects. Crit Rev Food Sci Nutr. 2013;53(7):738-50. doi: 10.1080/10408398.2011.556759. PMID: 23638933; PMCID: PMC3664913.
5. Farhan M. The Promising Role of Polyphenols in Skin Disorders. Molecules. 2024 Feb 15;29(4):865. doi: 10.3390/molecules29040865. PMID: 38398617; PMCID: PMC10893284.
6. Hochman LG, Scher RK, Meyerson MS. Brittle nails: response to daily biotin supplementation. Cutis. 1993 Apr;51(4):303-5. PMID: 8477615.
7. Patel DP, Swink SM, Castelo-Soccio L. A Review of the Use of Biotin for Hair Loss. Skin Appendage Disord. 2017 Aug;3(3):166-169. doi: 10.1159/000462981. Epub 2017 Apr 27. PMID: 28879195; PMCID: PMC5582478.
8. Searle T, Ali FR, Al-Niaimi F. Zinc in dermatology. J Dermatolog Treat. 2022 Aug;33(5):2455-2458. doi: 10.1080/09546634.2022.2062282. Epub 2022 Apr 18. PMID: 35437093.