Vitamins That Are Good For Skin and Hair
( ~ Author : Dr. Shruti Patil

Hello Friends !

Taking care of your skin doesn’t mean only using luxury products. A healthy skin is a mark of good health and that’s why one of the most attractive feature of your personality. Whenever people ask me to suggest a diet that can improve their skin and hair, I recommend them a diet that can improve their overall health – a diet with right amount of Vitamins and Minerals!

Hair and skin look healthy to vitamins that aid production of proteins and antioxidants that is responsible for cell growth and repair. A combination of vitamin A, B and C are considered to be multi nutrient blend. A beautiful skin and shiny hair not only makes you look attractive but also increases your self-confidence.

The current environmental conditions are responsible for rapid aging process. To some extent, our own activities and lifestyle choices are the reason behind stressed skin and tresses. Sometimes using wrong products worsens the overall condition of our hair and skin. Instead of improving your appearance with superficial products, provide nourishment from within. Our body consists of vitamins, minerals and extracts and it can contribute in improving your overall health.

Lets have a look at what you should consume to get a beautiful complexion and hair :

Indian Beauty Blogger

  1. Vitamin A:

This Vitamin is a magical ingredient for skin. Studies have shown that Vitamin A can reduce dark spots and wrinkles. Vitamin A is needed for growth and replenishment of cell. It is known to slow down the process of aging and reduces fine lines and wrinkles. Its antioxidant property plays a vital role to achieve healthy skin. Deficiency in vitamin A may leave your hair and skin dry and itchy. Pure vitamin A can be found in animal products like liver, fish oil, whole milk and egg yolk. The pro vitamin carotene converts into vitamin A by liver and it is mainly found in food of plant origin like orange, green fruits, carrots, spinach, etc. 

  1. Vitamin B:

Vitamin B is always grouped together in food and it includes essential seven vitamins – B1, B2, B3, B9, B12 and B6. The water soluble vitamins helps to keep the cells nourished, helps in overcoming brittle nails, improve skin elasticity and encourages healthy growth of hair. It extracts essential nutrients from food. Deficiency in vitamin B can cause hair loss. Vitamin B2 is found more in meat, milk, yogurt, etc and it promotes growth of cell. B3 is involved in tissue breathing that is essential for skin. Rice, liver, green peas, etc are rich source of B3. Also B5 is found in meat, sunflower seeds, yeast and many other things that helps to improve overall skin health.

  1. Vitamin C:

Vitamin C is known as ascorbic acid and it contributes greatly to health and beauty. It builds up collagen to support skin elasticity, reduce sagging, smoothens wrinkles. It also slows down the aging process as it has antioxidants that fights skin damage and protects cells. Hair loss is a symptom that is commonly seen due to deficiency of Vitamin C. Many citrus Fruits, spinach, red peppers,  etc are considered rich source of Vitamin C. Vitamin C is soluble in water and cannot be stored within the body.

   4.  Vitamin E

Apart from these, vitamin E is essential for improving any damage to skin and it also prevents wrinkles. Omega 3 and omega 6 fats are beneficial in reducing inflammation and it supports growth of healthy hair and skin. Omega 3 fatty acids support good health of scalp and any deficiency in this may lead to dull skin and hair. Omega 3 fats can also be supplemented by fish or flax oil.

  • Diet for healthy and beautiful skin:

Antioxidant rich foods are considered to have protective effect on skin. Some skin friendly foods include carrots, spinach, orange, tomato, blueberry, beans, peas, salmon, nuts and other fatty fish. On the other hand some foods are linked to damage skin. Highly processed or refined carbohydrates and unhealthy fats promote skin aging. Good food promotes overall health of individuals. Have plenty of fruits and vegetables and choose low fat or fat free products. Include beans, seed, nuts, whole grain bread and pasta in your diet.

  • How does your diet affect your skin?

Foods that get digested are broken down into vitamins, minerals and amino acids and these are used to build a healthy and glowing skin. If you have highly processed food regularly, your skin would not be healthy. It has also been seen that sugar gets into your blood and make your insulin level rise and cause acne, wrinkles and rashes. Tomatoes can help you to reduce sun damage as they are high in antioxidants and helps in fighting free radicals. Have snacks before and after workout. Have handful of almonds with you to fill your stomach and feel better skin at the same time. Include as many fruits and vegetables as possible in your diet. Also, have raw materials rather than juice for greater benefits.


Editor Shreya says “Insufficiency of essential vitamins and minerals can make your skin look unhealthy and dull. Also excess consumption of some vitamins can harm your health. Strike a balance by eating 3 to 4 servings of Fruits and Vegetables everyday”

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