What Do You Require For Healthy Skin And Hair?
Most of you might tend to connect your beauty with your skin and hair. Glowing and flawless skin, voluminous and shining hair – Wouldn’t this be a dream come true? This is possible with a decent skin and hair health. Maintaining this health demands regular exercise, and a diet rich in nutrients that support skin and hair health. .
Vitamins are one of the major nutrients among them. They might aid in boosting your hair growth, preventing hair fall, slowing down the aging of skin, maintaining the elasticity of skin, and much more.
Read this article to know about all such vitamins that may support your skin and hair health.
Vitamin A plays a role in moisturizing the scalp and promoting hair growth (1). It also promotes the development of newer skin cells. The UV-protection property of vitamin A is known to prevent the skin from damage due to UV rays from sunlight. It’s anti-aging benefits might also help your skin fight against wrinkles, fine lines and other signs of aging. Thus, it is recommended to consume adequate vitamin A through your diet for enhanced skin and hair health.
Note: You can also go for vitamin A supplements after consulting your dermatologist/ dietician.
Sources of vitamin A
Eggs, milk, yogurt, cod liver oil, spinach, kale, carrots, pumpkins, sweet potatoes, almonds
Some of the B vitamins play a major role in maintaining hair and skin health. Here are their benefits:
Vitamin B2 or Riboflavin: It may enhance skin elasticity, aid in moisturizing the skin, and fight dry skin and acne issues (2).
Vitamin B3 or Niacin: It might help in conditioning the skin, and promoting healthy hair growth by promoting blood circulation to the scalp.
Vitamin B5 or pantothenic acid: It may aid in moisturizing your skin and health. Its anti-stress property helps to prevent hair fall and greying of hair.
Vitamin B7 or Biotin: Biotin is essential for thickening the hair strands, and increasing the volume of hair. It moisturizes the skin and hair scalp and also prevents fungal infections that might damage your scalp and skin.
Sources of B vitamins
Eggs, organ meats, mushrooms, avocados, corn, beef, turkey, cauliflower, carrots, whole grains, almonds, peanuts, Shrimp
Vitamin C is among the powerful antioxidants that might prevent hair and skin damage due to the external environment and stress. It may also enhance your hair growth and prevent hair aging (premature greying of hair, hair loss, and damaged hair) (3). The vitamin plays a role in collagen synthesis (a major component of hair) and iron absorption (that plays a crucial role in hair growth). Adequate consumption of vitamin C through diet and supplements may also help you prevent split ends in hair. It might also give you younger-looking, glowing skin.
Sources of vitamin C
Lemon, orange, red bell pepper, kiwi, guava, papaya, green and red pepper, strawberries, brussels sprouts
Vitamin D has antimicrobial properties. Thus, it might prevent fungal infections on your scalp and acne/ bacterial infections on your skin. This improves hair growth and promotes glowing skin. It also prevents the skin from damage due to UV radiations from sunlight (4). Adequate vitamin D levels in the body may promote voluminous hair by increasing the number of hair follicles on the head.
Sources of vitamin D
One of the best sources of vitamin D is sunlight. When you expose your skin to sunlight, your body naturally produces vitamin D. Other sources of vitamin D are Almond milk, egg yolk, sardines, fortified cereals and milk, fortified orange juice, and shrimp. You can also consume the vitamin D supplements available in the market to meet the daily requirements of vitamin D.
Vitamin E might promote healthy hair growth by improving blood circulation to the scalp, repairing hair follicles and preventing scalp tissue damage. The vitamin also helps in retaining moisture on the scalp. Being an anti-inflammatory agent, vitamin E might prevent your skin from damage due to external factors like UV radiations and pollution.
Sources of vitamin E
Salmon, seafood, broccoli, spinach, green vegetables, sunflower oil, wheat germ oil, olive oil, sunflower seeds, Hazelnuts, safflower oil
All-in-all to maintain a sound hair and skin health, you might have to consume a diet rich in all the above-mentioned vitamins. Apart from these, proteins, omega-3 fatty acids, and exercises like yoga that improve blood circulation and manage your stress are also essential for hair growth and glowing skin.