For centuries, women have tried numerous beauty methods to achieve beautiful skin and hair. We have heard that Cleopatra used to take her beauty bath in donkey’s milk and Venetian women used to pour lion’s urine in their hair for getting blonde highlights. All such topical applications yield maximum benefits only when the body is strong and beautiful from inside out. Beauty from inside can be achieved with the help of some fundamental vitamins only.
Nourishing your body with these vitamins will not only make you beautiful but it will also make your body strong for future. These vitamins should best be absorbed through natural foods. Here we present to you a comprehensive list of vitamins which are good for hair and skin health along with their sources.
8 Vital Vitamins For Hair and Skin
Vitamin A,B, C, D,E and K are the essential vitamins for maintaining the beauty of skin and hair. Deficiency of any of these vitamins can make your skin and hair weak and lackluster.
Vitamin is an antioxidant and is extremely beneficial for skin as it destroys harmful radicals in the body. Vitamin A also helps in renewing skin cells and helps in sebum production in the body. Our body cannot use protein without vitamin A. A deficiency of vitamin A can lead to outbreaks and can make skin rough, itchy, dull and flaky.This vitamin is found in meat, milk, cheese, eggs, spinach, carrots, squash and broccoli, dark leafy green vegetables like spinach, fenugreek and sweet potatoes. Topical application of vitamin A can help in controlling acne and reducing fine lines and wrinkles.
All vitamins of B group vitamins be it Vitamin B12 or B5 or B2 are good for hair and skin. They promote skin cell growth and make them plump and beautiful. Vitamin H or biotin is another B group vitamin which plays a very important role in the beauty of skin and nails.
Biotin is essential for metabolizing protein in the body- the building block of skin and nails. All B group vitamins are jointly called B complex vitamins. Deficiency of B complex can lead to dermatitis of skin or hair loss. Vitamin B complex is found in foods like eggs, bananas, oatmeal, etc. Topical application of B vitamin is useful in evening out the skin tone and instantly hydrating skin cells.
Vitamin C is essential for production of collagen in the body. Collagen is glue like protein in the body which helps in keeping the skin tissue together and hence young and firm. Deficiency of this vitamin can lead to sagging skin and wrinkles. Besides, vitamin C is a very strong antioxidant and helps in damaging free radicals in the body
Fill up on citrus fruits, bell peppers, spinach and other green leafy vegetables, Indian gooseberry and cauliflower for getting your daily dose of this vital nutrient. Adequate intake of vitamin C leads to reduced wrinkles, finer skin texture and reduce photo damage.
While growing up, we were always taught in our text books that vitamin D is good for bone health but somehow nobody ever told us that vitamin D is a key vitamin in the growth and replacement of new skin cells also. This sunshine vitamin actually helps in growth, repair and metabolism of skin cells.
Besides, this vitamin optimizes the skin’s immunity system and helps in destroying free radicals in body that can cause premature ageing in the body. Topical application of vitamin D can lead to rejuvenation of skin. Vitamin D is abundantly found in sun rays, fish, milk and milk products, nuts and seeds.
Vitamin E is also an antioxidant like vitamin C. When both the vitamins are taken in adequate quantities on regular basis, they can dramatically reverse the skin damage caused by sun light. Deficiency of vitamin E can lead to rough and chapped skin and lips. This vitamin is essential for healthy hair growth also.This vitamin helps in increasing blood circulation in body including scalp. Better blood circulation in scalp leads to better hair growth and health. Vitamin E is found in nuts, seeds, olives, spinach, etc. Topical application of vitamin E leads to soft and supple skin and lightens the skin scars. When vitamin E is mixed in hair oil and applied topically in hair, it leads to lustrous and smooth hair.
Omega Fatty Acids
Though Omega Fatty acids are not vitamins but they constitute a very important nutrient group for skin and hair health. Omega – and Omega 6 are known as essential fatty acids. Lack of these two nutrients can lead to dry scalp, dandruff, brittle and splits prone hair and dry and rough skin. These fatty acids have an anti-inflammatory effect on skin and help in reducing redness and swelling caused in eczema and dermatitis. Sources of these fatty acids include fish, flax seeds, nuts, pine seeds, etc.
Vitamin K is helpful in healing skin ailments. This vitamin also keeps our hair healthy. Dark leafy vegetables are best source of vitamin K. Topical application of vitamin K is beneficial for reducing dark circles.
Things To Remember
While these vitamins and nutrients are crucial for maintaining healthy and beautiful hair and skin one should never forget that overdose of these vitamins can become toxic in the body and can do more harm than good. For example, taking an overdose of vitamin A can turn toxic in body and can lead to enlarged liver and spleen, hair loss and cracks on the corners of the mouth. Likewise large amounts of vitamin C can irritate stomach and lead to development of ulcers in the stomach.
You should never take any nutritional supplement without consulting your doctor. Try to get maximum nutrients from your natural food like fruits, vegetables, lean meats, milk and milk products but in case you are unable to eat adequate servings of these food or you have been ill for sometime then your doctor may prescribe you the supplements for your overall health as well as for your skin and hair health.