Truly beautiful skin and hair requires serious nourishment. What are the most important nutritional vitamins to help keep your skin radiant and your hair vibrant? Try to include these nutrients in your diet with a variety of whole foods. They are great for keeping your hair and skin in good condition and for preventing problems such as a dull complexion, or dry, brittle hair.
1. Vitamin C
Vitamin C is one of those nutrients that your skin and hair can never get enough of. Needed to produce new collagen and useful for preventing hair breakage, it is essential for maintaining supple skin and stronger hair. Look beyond oranges for some of the best sources, bell peppers, berries, onions, and kiwi fruit are all packed with vitamin C.
Derivatives of vitamin A are used in a lot of anti-aging skin care products for good reason. This nutrient is essential for repairing skin tissue. Getting plenty of it in your diet can also help to prevent a dry, flaky scalp, a good reason to start drinking carrot juice! Mangoes, papayas, sweet potatoes, and green leafy vegetables are other great food choices.
3. Vitamin E
As an antioxidant, vitamin E helps to protect cells from free radical damage, including skin cells and hair follicles. According to the Linus Pauling Institute of Oregon State University, this nutritional vitamin is key for maintaining healthy skin. It helps to reduce inflammation and it offers some protection from UV damage. It is often used in beauty care products as a moisturizing ingredient. Snack on nuts and seeds to keep your skin and hair healthy and protected.
A member of the B complex of vitamins, biotin is very important for keeping your hair and skin in excellent condition. The University Of Maryland Medical Center notes that a deficiency can lead to hair loss and dry skin. Eating a variety of legumes, nuts, and whole grains should supply your body with plenty of biotin. Cooked egg yolks are another excellent source.
Another B complex vitamin, niacin is one of the most important nutritional vitamins for hair and skin health. It nourishes hair follicles, supporting healthy growth, and it helps to keep skin healthy. Chicken, turkey, and salmon are some of the best sources. Asparagus, tomatoes, and mushrooms all contain niacin as well.
To get all of these essential nutrients for skin and hair health, the trick is to eat a balanced diet. Eat a variety of vegetables every day. Enjoy healthy beans, fish, and lean meats. Snack on nuts and fresh fruits. Eat well to look and feel gorgeous.