Vitamins for skin and hair play an important role in our bodies. They help in the metabolism of nutritive substances taken from food and promote the absorption of Nourishment and cell division. This, in turn, has a great influence on our general health and in the skin’s appearance as well as hair loss

Do you want to look beautiful?

You must Nourish your skin from within first and the best way to do that is by getting adequate amounts of all the essential vitamins for beauty care: A, the B group, C and E. 

Vitamins are divided into fat-soluble and water-soluble. Fat-soluble vitamins, especially A, D and E can be stored and for that reason, are toxic if over consumed. Water-soluble vitamins B and C may be destroyed by heat, air and the light date and not to be stored and so must be replenished daily. 

Vitamin A:

Provides all-around nutrition for the eyes, helps keep the skin fresh and moist. It protects the skin’s outer layer and makes mucous membranes throughout the body resistant to bacteria and infection.

Symptoms of an A deficiency include weak hair(hair fall, split ends), rough skin, acne and eye fatigue. Those who over diet risk becoming deficient in A but ingesting too much vitamin A can contribute to overweight and large doses are toxic.

Make sure you are getting at least 0.2-0.3mg a day. 

Good sources:

Liver, fish-liver oil, butter, cheese, egg yolks, spinach, carrots, seaweed, whole milk, sea urchin, dark green, yellow and orange vegetables. 

Vitamin B group:

Helps the body to absorb nutrients and promote metabolism. Symptoms of B deficiency include fatigue, numbness, irritation, digestive problems.

Vitamin B helps make skin smooth, prevents over secretion of sebaceous glands, strengthens skin, eyes and mucous membranes, relieves fatigue, prevents oily skin and acne, and has a calming effect both on the digestive system and mind.

It is vital for metabolizing protein, Fat and Carbohydrates. Those who indulge in alcoholic beverages frequently, in particular, should take extra B group to metabolize the Carbohydrates. Consult with your doctor as to dosage of you have a problem, but a safe supplement is about 25 mg a day. 

Good source:

Yeast, milk, liver, egg, tomatoes, spinach, ham, sausage, codfish eggs, poultry, green vegetables, fresh or dried shiitake mushrooms peas and beans, nuts and seeds and whole grains and cereals. (Brown rice is an especially good source of B vitamins).

Vitamin C:

Essential for collagen, the protein that ‘cement’ cells together, vitamin C helps in absorbing or retaining other vitamins and iron. It also helps in calcium absorption, which in turn strengthens bones, helps the body resist Sunburn and reduces pigmentation.

Vitamins for skin and hair Vitamin C promotes the activity of the female hormone, thereby helping the body to resist blemishes and wrinkles. Noble prizewinner Dr.Linus Pauling has spent many years demonstrating the effectiveness of vitamin C as a flu-virus suppressant and as a natural catalyst for interferon production, which protects the body from cancer. 

You should increase your intake of vitamin C if you :

-smoke (add extra 500mg / day) 

-are under stress, or suffer insomnia (add 100mg / day) 

-have poor circulation (add 500mg / day) 

-are exposed to prolonged sunshine (add 500mg / day) 

A daily dosage of atleast 250mg is recommended. 

Good sources:

Citrus fruits, strawberries, green peppers, spinach, broccoli and tomatoes 

Vitamin E:

Promotes circulation, reduces blood cholesterol, prevents high blood pressure, promotes healing of acne, prevents ageing, promotes metabolism, prevents chronic disease, and controls the production of lipid peroxide which causes blemishes. Regular dosage : 10mg/day, 300mg/day will help to clear blemishes. 

Good sources:

Legumes, vegetable oils, egg yolks, wheat and rice germ. 

Fat-soluble :

   Vitamin A and Vitamin E

Water-soluble :

   Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Pantothenic acid, Vitamin B12, Vitamin C