to the nutritionist-nutritsionista of the Kiev city Center of health Natalya Samoylenko, there are three minerals on which health of hair and nails depends. It is calcium, zinc and silicon.
ZINC
Standard daily rate: for men – 15 mg., for women – 12 mg., for children – up to 10 mg.
The products containing zinc (on 100 g of a product): mushrooms – 20 mg., sesame sunflower seeds – 7.75 mg., pumpkin sunflower seeds – 7, 44 mg., peanut – 6.68 mg., cocoa powder – 6.37 mg.
Lack of zinc: a growth inhibition at children, irritability, fast fatigue, flabbiness of skin, fragility of nails, a hair loss.
SILICON
Standard daily rate: for adults – from 20 to 40 mg.
The products containing silicon (on 100 g of a product): oats – 212 mg., an asparagus – 98 mg., a celery – 51 mg., potatoes – 50 mg., paprika – 49.5 mg.
Lack of silicon: dimness, fragility, fragility of hair and nails, decrease in elasticity of skin.
CALCIUM
Standard daily rate: for people from 11 to 25 years – 1200 mg., for people are more senior than 25 years – 800 g.
The products containing calcium (on 100 g of a product): a filbert – 170 mg., walnuts – 122 mg., green onions – 100 mg.
Lack of calcium: hair loss, fragility of nails, roughness and rigidity of skin.