What Vitamins are Good for Skin, Hair and Nails and How to Get?
Our polluted environment, toxins all around, use of chemicals in different products and above all, an unhealthy lifestyle; all tend to affect our, skin, hair and overall health. As a result, the free radicals in our body affect the functioning of various parts including—skin, hair and nails. Vitamins are the most suggested option to fight these free radicals. Vitamins act as antioxidants in the body that is why, women who are facing problems like wrinkled skin, hair fall and weak nails, must add the most suitable vitamins in their diet.
Best Vitamins for Skin, Hair and Nails
How would you know which vitamin is the most suitable option for you? Checkout the comprehensive info given below to know all about the best vitamins for skin and hair and their functioning in managing different other parts of your body. [Read here: Best Face Masks for Acne Prone Skin]
1.Vitamin A/ Retinol: It is known to be an age-fighter. So, the women who are worried about the appearance of aging symptoms like wrinkles, aging spots and fine lines, should opt for using vitamin A. Vitamin A is known to work for the regeneration of your skin cells. Even it is one of the most recommended vitamins for healthy hair. Vitamin A ensures the production of the oily sebum that ensures a healthy and moisturized scalp. Besides that, vitamin A fights the free radicals that cause hair loss.
How to Get: In foods—butternut squash, carrot, soybeans, nuts, kale, sweet potato, cod liver oil and pumpkins are the best natural sources. Other than eating supplements and food, you can apply them topically. There are a number of night creams (with vitamin A/retinoids) and OTC lotions available.
Note: Applying creams and lotions enriched with vitamin A, may cause redness and irritation on your skin. Do not overuse vitamin A as it may cause toxicity. And sometimes, using it in an excessive amount can undo its good effects.
2. Vitamin C: Yet another Vitamin that promises a healthy and glowing skin and beautiful hair. Vitamin C improves the blood circulation in our body. As a result, we have glowing skin and healthy and long hair (it causes stimulation in hair follicles). Secondly, we all know the importance of collagen for having a younger-looking skin (Collagen ensures the elasticity of skin), and vitamin C is the best source of collagen production in our body. It is essential to intake this vitamin on daily basis, as our body is not capable of producing or storing it.
How to Get: To give an ample amount of vitamin C to our body, opt for vitamin C-enriched fruits and vegetables including—citrus fruits, strawberry, kale, papaya and yellow bell peppers or get it through food supplements.
3. Vitamin B7 or Biotin: Those of you who don’t know what vitamins are good for hair, here we have something for you. Biotin is a nutrient that is good for the health of hair, skin and nails at the same time. It is also known as vitamin H. Many beauty and hair products use biotin as their key ingredient. Problems like weak and brittle hair can be cured by adding vitamin B7 in your daily diet. Its properties are known stimulators for the growth of new hair. Some even conclude it to be a great source of slowing down the greying process of hair, because of aging. It also helps in the production of protein, essential for healthy nails.
How to Get: Food items like green peas, brown rice, oats, lentils, cauliflower, raspberries, avocado, salmon (fish), peanuts, eggs and mushrooms are some natural sources of biotin.
4. Vitamin B Complex: Teens are always curious to know what vitamins are good for skin. The most common problem among teens is acne. Teenage is a period when your body experiences a lot of hormonal changes. With that, an acne outbreak is a common symptom. Vitamin B is the most recommended solution.
How to Get: Foods including—legumes, lever, shellfish, crab, berries, lean meats and pork contain it.
5. Vitamin E: Proper skin moisturization is the basis of a healthy and younger looking skin. We are always recommended to use moisturizers in this regard. When it comes to minerals and nutrients, vitamin E is considered best for a hydrated and protected (from sun and pollution) skin. It is considered a great trick for healthy hair as well, as it increases the blood flow towards your scalp.
How to Get: In food, the best sources of vitamin E are—bread, cereals, olives, nuts, sunflower oil, seeds, asparagus and spinach. For sun protection, apply sunscreens containing vitamin E and C.
Note: Never apply vitamin E directly on your face as it may result in an itchy, red or irritated skin.
6. Vitamin B5/Pantothenic Acid: It’s not a common vitamin but it really is good for weak and damaged hair as a result of aging. Pantothenic acid not only strengthens hair cells but it also improves the condition of hair follicles and helps in removing the dead skin cells from your scalp.
How to Get: Foods like eggs and whole grain contain an ample amount of it. Besides that, it is found in several vitamins from the group of vitamin B complex.
7. Inositol from Vitamin B Group: A recent study has proved the intake of inositol is highly beneficial for hair fall. Unlike other vitamins, our body can produce this vitamin. When body functions to break down glucose, it produces inositol.
How to Get: Inositol can be found in the foods like—citrus fruit, whole grain breads, cantaloupe, beans and brewer’s yeast.
Why to Use Supplements?
Sometimes, even a diet enriched with minerals and vitamins cannot bring the desired results. That happens because our body is designed to get a specific number of vitamins through daily dietary intake, irrespective of how much you eat them. To overcome this situation, using hair, skin and nails vitamins in supplements or applying them topically is another recommended way.
Conclusion: Intaking of vitamin supplements alone can never bring the desired results. To get the best result, try a balanced combination of natural diet and supplements. And that too should never be done without consulting your GP. [Read here: 8 Healthy Nuts and Seeds you should Eat Daily]