Your skin need quite a few vitamins for a youthful glow and for elasticity, while your hair also benefits from vitamins that can prevent it from falling out and keeping it healthy and beautiful. Even if you’re not worried about your overall healthy, these essential vitamins make a big difference in your look.
Whether you prefer to get your vitamins from fresh foods, take them as pill or apply them on the skin with cosmetics, discover the best vitamins for skin and hair, that you shouldn’t ignore.
Vitamin A
Retinoids are vitamin A derivatives that fight the signs of aging, while the basic form of vitamin A is excellent for the health and look of your scalp and hair.
Even if you’re already using cosmetics with retinoids on your skin, you can still benefit from eating foods with a high content of vitamin A. The most natural sources include cod liver oil, spinach, carrots and peaches.
Vitamin B3 (Niacin)
One of the best vitamins for skin and hair, B3 strengthens your skin and boosts hydration. The most common name for it you’ll find on the label of cosmetics is niacinamide, and products that contain it can also reduce redness and minimize dark spots. Tuna, chicken, turkey and pork are some of the best dietary sources, while mushrooms and green peas also contain plenty.
Vitamin B5 (Panthoneic Acid)
If you’re already paying attention to vitamin B complex, you’re probably getting enough panthoneic acid. This essential vitamin can prevent hair loss and graying related to aging, while also keeping your scalp in good shape. Whole grains and eggs are excellent sources, but taking a daily supplement of vitamin B complex also helps.
Vitamin B7 (Biotin or Vitamin H)
Biotin is one of the best vitamins for skin and hair and is especially recommended for dry hair. If you’re dealing with a vitamin B7 deficiency, you’re also more likely to suffer from skin conditions from dermatitis to psoriasis. Great dietary sources of this vitamin include brown rice, lentils, oats and even brewer’s yeast.
Vitamin B9 (Folic Acid or Vitamin M)
Folic acid adds moisture to your hair while also strengthening it. Found in whole grain, leafy green vegetables and fruits, vitamin B9 is especially important for your hair, but it’s also recommended in higher doses for women during pregnancy.
Vitamin B12
One of the best vitamins for skin and hair, B12 is usually found along other B vitamins and if you’re deficient, both your hair and skin will suffer. Great sources for this important vitamin include eggs, dairy products from milk and yogurt to cheese and whey powder. It’s also an important aid for your skin’s cellular regeneration.
Vitamin C
As one of the most powerful antioxidants, vitamin C has a big impact on your skin. Unlike most other vitamins, it can’t be stored in your body, so it’s important to replenish it every day. Using skin products with vitamin C with anti-aging benefits and for sun-damaged skin works best when you don’t expose your skin to UV radiation, so treat your skin in the evening with them.
Vitamin D
Produced by your skin when it’s exposed to sunlight, vitamin D has many beauty benefits, from fighting acne to keeping your hair follicles healthy for beautiful hair. Unless you’re living in an area with less sunlight, you’re probably getting enough of one of the best vitamins for skin and hair naturally. If you want to make sure that you’re not dealing with any deficiency, eat more salmon, mushroom and whole grains for vitamin D.
Vitamin E
Another key antioxidant for beautiful and youthful skin, vitamin E is used in concentrations of over 1% in good anti-aging products. It helps your skin retain moisture and increases oxygen levels in your blood, which is beneficial for your hair as well. Good dietary sources include beans, nuts, leafy greens and wheatgerm oil.
Vitamin K
It’s one of the best vitamins for skin and hair because it can lighten under-eye circles and keep hair growth at optimal levels. Vitamin K is used in many creams, but if you want to reap its healthy benefits for your entire body, eat more dark leafy greens, herbs and cruciferous vegetables, especially broccoli and Brussels sprouts.
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