Top vitamin supplements for skin and hair Vitamin A, Vitamin B complex, Vitamin C, and Vitamin E. You can either eat a diet rich in these vitamins, or buy supplements online, enriched with the goodness of these vitamins.
The four main vitamins that work well for your skin and hair are – Vitamin A, Vitamin B complex, Vitamin C, and Vitamin E. Let’s find out more about each of these vitamins and how are they beneficial for your skin and hair.
1. Vitamin A
- It protects against UV damage and signs of aging.
- The components of Vitamin A re important for cell production and growth. They keep your skin firm and healthy.
- It protects your skin against infection by promoting cell production.
- It helps produce healthy sebum (oily substance secreted by the scalp) which helps your hair from drying out.
- It fights free radicals that might weigh your hair down.
You can also apply Vitamin A topically. The effects include –
- Even skin tone and a healthy glow.
- Smoothening of wrinkles and fine lines.
- Clears up acne
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Foods Rich in Vitamin A
| Fruits | Vegetables | Others |
| Mango | Sweet potato | Cod liver oil |
| Papaya | Kale | Salmon |
| Watermelon | Turnip greens | Butter |
| Guava | Carrot | Goat cheese |
| Apricot | Broccoli | Feta Cheese |
| Passion Fruit | Spinach | Hardboiled egg |
| Tangerine |
Vitamin A is essential for skin health. Deficiency of Vitamin A can lead to poor skin quality. Research also shows that consuming a diet rich in Vitamin A helps fights acne and improves overall skin texture.
2. Vitamin B complex
- By counteracting the damage of free radicals, B-complex vitamins enhance healthy hair.
- Vitamin B1 (Thiamine) is a powerful antioxidant. It improves blood circulation and protects the skin from effects of aging.
- Vitamin B1 also improves blood circulation in the scalp which aids hair growth.
- Vitamin B7 (Biotin) is essential for maintaining the texture and strength of your hair.
- Vitamin B9 (Folic Acid) promotes hair growth.
- Vitamin B12 (Cobalamin) helps in regulating the production of your skin’s pigments. This leads to prevention of hyper pigmentation and occurrence of dark spots.
- Vitamin B5 (Pantothenic acid) has the ability to reduce oil formation, thus minimizes acne and zits.
- Vitamin B5 also helps in faster healing of wounds. It is even more effective when combined with Vitamin C.
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Foods Rich in Vitamin B
| Plant Sources | Animal Sources |
| Spinach | Milk |
| Mushrooms | Dairy products |
| Legumes | Meat |
| Whole grains | Eggs |
| Green leafy vegetables | Ham |
| Beans & Peas | |
| Wheat germ | |
| Cereals – rice, bran, semolina etc. | |
| Lettuce & Cabbage |
Deficiency of B group vitamins can lead to poorly nourished hair follicle cells. A lot of people even take biotin supplements for healthy hair growth.
3. Vitamin C
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Some of the other benefits of Vitamin C for the hair and skin include –
- It helps to firm and tighten the skin.
- Reduces wrinkles and signs of aging
- It protects the skin from free radicals produced during exposure to the sun and environmental pollution.
- Reduces sun burns caused due to UV rays of the sun.
- Vitamin C is used by the body to replace damaged tissues, which in turn helps to heal wounds.
- Enhances hair growth by improving blood circulation. Vitamin C also strengthens and repairs capillaries, the result of which is thick strong hair.
- It helps fight bacteria on the scalp and wards off dandruff.
- Prevents premature aging of hair and maintains its natural color
Foods Rich in Vitamin C
| Fruits | Vegetables |
| Orange | Broccli |
| Lemon | Cauliflower |
| Guava | Tomatoes |
| Kiwi | Brusell Sprouts |
| Grapefruit | Red Pepper |
| Amla | Kale |
| Raspberries & Strawberries | Turnip |
| Papaya | |
| Pineapple | |
| Apricot | |
| Mango |
Having an adequate amount of Vitamin C in your diet will promote the production of antioxidants which protect your skin and body against oxidative damage.
4. Vitamin E
Here’s how Vitamin E is beneficial for your hair and skin –
- It helps blood circulation and increases oxygen uptake. This, in turn, aids the body in the production of new hair.
- It restores and replenishes dehydrated skin and acts as a moisturizer.
- It boosts the production of collagen, thereby reducing signs of aging and occurrence of fine lines.
- It can help reduce dark spots and uneven skin tone.
- Vitamin E oil can be used to lighten stretch marks by restoring the elasticity of the skin.
- It helps repair damaged hair follicles, thus, promoting hair growth.
- Vitamin E acts a deep conditioner for your hair. It also helps treat split ends.
Foods Rich in Vitamin E
| Nuts & Seeds | Fruits & Vegetables |
| Almonds | Sweet Potato |
| Sunflower Seeds | Wheat Germ |
| Hazlenuts | Kale |
| Pine Nuts | Soyabeans |
| Pistachios | Avocado |
| Dried Apricots | Spinach |
| Broccoli | |
| Papaya | |
| Red bell Pepper | |
| Margarine | |
| Paprika | |
| Kiwi & Mango | |
| Tomatoe |
Inadequate consumption of foods rich in Vitamin E may affect your central nervous system and eyes adversely. Make sure you don’t overdo the dosage of Vitamin E. It can lead to bleeding due to blood thinning. It can also cause toxicity.
Apart from including foods rich in sources of vitamins, you can also take vitamin supplements. Make sure you talk to your doctor or consult a certified nutritionist before taking any kind of supplements for your skin or hair. Your doctor would be the best judge to prescribe vitamin supplements based on your health and needs.
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