We all long for a soft-supple spot less skin and a head full of shiny-bouncy hair that reflect the optimum health. The appearance of the same not only indicates our physical health, rather it helps in boosting the personality of an individual. On the contrary, undernourished skin, brittle nails and lifeless limp hair mar the confidence and self esteem.Lack of proper care, environmental issues and aging do play a major role in improving and maintaining looks. But to take care of the same, we should move from interior where host of vitamins can create magic for the skin and hair. Vitamins provide unique contribution in protecting and maintaining the exterior of the body.
Skin And Hair Friendly Vitamins
The first key player required for the growth of cells and replenishment of the same is Vitamin A. It slows down the aging process and thus reduces the appearance of fine lines. The antioxidant properties of Vitamin A lie in the substance retinol that help in eye health, acne and blemishes. The deficiency of Vitamin A can lead to dry hair and dry skin as well because the production of sebum which maintains hair and skin slows down. Fish oils, krill oil, whole milk, spinach, carrots, sweet potatoes, broccoli, dried apricots, peaches and egg yolk are some of the richest sources of Vitamin A that can be easily included in daily diet in order to keep the skin and hair young forever.
Vitamin C or ascorbic acid assists in the collagen production. Collagen protein helps in holding the connective tissues together where the deficiency of the same would result into sagging and aging of the skin. The antioxidant property fights with free radicals and protect cells. It is a water soluble vitamin that needs to be taken daily in ample amounts to keep skin healthy and glowing. Citrus fruits, Indian gooseberries, peppers, cauliflowers, tomato and broccoli are some of the Vitamin C enriched fruits and vegetables that can be taken as 2-3 servings daily.
Another key Vitamin for skin and hair is Vitamin E which helps in the healthy circulation of blood within the body. This enables more nutrients and oxygen reach the skin and scalp layers and directs them to function efficiently. It promotes hair growth and banishes wrinkles at its onset. Nuts, oils, almonds, sunflower seeds, cod liver oil and green leafy vegetables are some of the sources of Vitamin E.
Pantothenic acid, inositol, riboflavin niacin and biotin are some of the b Vitamins needed for the healthy growth of cells in the body. These are all skin and hair friendly Vitamins that increase ceramides production and promote the formation of healthy fatty acids as well. It is significantly proved that B Vitamins are vital for healthy nails and growth of hair. Some of the food sources are nuts, milk, legumes, eggs, liver, rice and yeast by which ample amount of B vitamins van be derived for the body.
Another skin friendly Vitamin that actually helps in getting rid of dark circles around eyes is Vitamin K. This Vitamin helps in reducing melanin pigment of the skin making it fairer and spotless. Olives, spinach and all kind of nuts are helpful in treating stretch marks, burns, dark circles, spider veins and other problems of the skin. Regular workouts, walking and stress free life style help the skin and hair all the more along with these skin and hair friendly Vitamins.