7 Ultimate Vitamins to Nourish Your Skin And Hair
The shift in climate can be harsh on your skin and hair. Add pollution and all the harmful products we use, and you have a recipe for disaster. If your skin has turned dry and hair is brittle, don’t panic – you can change things around with a little TLC. Certain vitamins have the power to fight skin ageing, boost hair growth, and improve overall well being. Make them your best friends.
Here’s A List of SomeEssential Vitamins to Nourish Your Skin and Hair:
Biotin:
Commonly known as vitamin B7 or vitamin H, Biotin is a water-soluble vitamin. It improves your body’s keratin structure, which plays a vital role in hair health. Though it is added in a lot of over-the-counter products, experts are of the opinion that it is not absorbed well via the skin and is best taken orally.
Found In:
Eggs, nuts, beans, whole grains, avocados, berries, seafood.
Vitamin B12
Cobalamin essentially promotes healthy hair, skin and nails. It improves the texture of the skin by preventing oxidative damage and treats various dermatological conditions. It rejuvenates and moisturises the skin, reduces various signs of ageing like wrinkles, fine lines, spots, dark circles, hyperpigmentation etc, making it crystal clear. In case of hair, and nails it prevents discolouration, maintains the natural colour of both hair and nails, and prevents them from being brittle and breaking.
Dairy products like yoghurt, milk and cheese.
Some fortified cereals, nutritional yeast, An algae product called nori, shitake mushrooms and certain animal sources like Eggs, fish, clams, chicken, and meat are laden with vitamin B12.
Omega 3 Fatty Acids:
This is imperative to improve blood circulation. It prevents hair loss, strengthens the shafts, and helps regrowth. It also moisturises the scalp and prevents hair loss. The body does not naturally produce Omega 3; hence it is important to incorporate it into your diet or take supplements.
Found In:
Fish, nuts, seeds.
Vitamin A:
This vitamin is food for the skin. It is an antioxidant that enhances skin condition and cell renewal rate. It slows down the ageing process. For glowing skin, increase your vitamin A intake. But one must be on guard against an overdose.
Vitamin A supports the growth of hair tissue and cells. It aids the skin glands to make an oily substance called sebum, which moisturizes the scalp and maintain hair health. A diet lacking in vitamin A may lead to several issues including hair loss.
Found In:
Sweet potatoes, carrots, spinach, pumpkin, milk, eggs, and cod liver oil are good sources of this fat-soluble nutrient.
Vitamin C:
Your skin needs this water-soluble vitamin to remain youthful as it improves skin elasticity and reduces wrinkles. It is an antioxidant that fights skin damage. Deficiency of vitamin C can lead to hair loss.
Vitamin C plays a key role in collagen synthesis, a protein part of the hair structure that thickens hair follicles and helps prevent damage. It also supports the body to absorb iron, a vital mineral needed for hair growth.
Found In:
Citrus fruits, kiwi, spinach, peppers.
Vitamin E:
Protecting your skin from sun damage and pollution, vitamin E can be your saviour. Its antioxidant properties block free radicals from the body and slow the ageing process. It can also help repair damaged hair and make it shine.
Found In:
Sunflower oil, spinach, nuts, corn.
Iron:
Iron is the medium to take oxygen to the scalp and hair follicles. A deficiency could result in dull, weak hair. Anaemia is a big reason for hair loss.
Found In:
Lentils, spinach, beans, tofu, fish, whole grains, nuts.
Zinc:
It is a vital mineral for hair, skin, and nails. Your skin can rapidly lose moisture, especially in the summer. Zinc helps generate the body’s natural oils, ensuring soft skin and preventing dandruff. At the same time, high levels of zinc can disrupt the absorption of other minerals and produce testosterone.
Found In:
Pumpkin seeds, cashews, spinach, mushrooms, chicken.
Vitamin D
Deficiency of vitamin D is associated with alopecia, a medical term for hair loss. This fat-soluble vitamin plays a key role in hair production
Found In
Fatty fish, cod liver oil, mushrooms and fortified foods are some of the rich sources of vitamin D.
Follow these simple measures that may help you to nourish and revamp your skin and hair health.
Too much sun damages skin and hair use sunscreen with Sun protection factor (SPF) 15 while going out and wear a hat or cover your mane in the hot sun.
Strictly steer clear of alcohol and smoking, as both are harmful to the skin and hair.
Excess heat damages the hair, hence set the hairdryer to a cool setting, or let it dry naturally.
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