By Admin 
We all want our hair to be thick, strong and shiny and our skin to be soft, healthy and glowing. But this is not possible with just expensive cream, serum or shampoo. The real magic lies in our food, drink and lifestyle. Especially in India, where pollution, stress, staying up late at night, junk food and harsh sunlight are everyday occurrences, proper nutrition is very important. If your hair is falling, your skin is dull or acne is suddenly appearing, it may be a sign that your body is lacking some nutrients. Vitamins are very important not only for health but also for getting beautiful hair and skin. These are not shortcuts, but measures that will show effect in the long run. So let us know what vitamin tips to follow for hair and skin health.
Vitamin tips for hair and skin health
1. Vitamin A – It repairs skin cells, cures acne quickly and keeps the skin soft. It increases sebum in the hair, which reduces dryness and itching. Its deficiency causes dry skin, flaky skin, lifeless hair and acne that does not heal for a long time. Carrots, pumpkin, sweet potatoes, spinach, fenugreek, mango, papaya, milk and ghee are important sources of Vitamin A because taking too many supplements can be harmful, hence it is safe to take Vitamin A from food only.
2. Vitamin B – Vitamin B complex helps a lot in hair fall and skin problems. B7 (biotin) in it strengthens hair, prevents breakage and also keeps nails healthy. B12 helps deliver oxygen to hair roots and skin cells, and its deficiency can cause problems like fatigue and dull skin. Niacin (B3) increases blood flow and strengthens skin protection. Eggs, nuts, seeds, bananas, sweet potatoes, whole grains, dairy products and meat are easy sources of B vitamins.
3. Vitamin C – This is important for the glow of your skin and strength of hair. It helps in producing collagen, which tightens the skin and strengthens the hair. Besides, it also helps in protecting from pollution and sun damage. Indian fruits and vegetables like amla, orange, lemon, guava, strawberry, capsicum and tomato are rich in Vitamin C. Taking lemon or amla with warm water every morning can be very beneficial.
4. Vitamin D – Vitamin D is a major reason behind hair loss. It activates the hair follicles and its deficiency can cause hair thinning or fall. Vitamin D is obtained from sunlight, egg yolk, mushrooms, fish and milk. Often there is deficiency of it due to staying at home, hence if necessary, you may have to take supplements as per doctor’s advice.
5. Vitamins E, K and F – All these vitamins are also very beneficial for skin and hair. Vitamin E increases blood flow and transports nutrients to the scalp and skin, strengthens hair and maintains skin moisture. Vitamin K reduces dark circles and pigmentation, while Omega-3 and Omega-6 keep hair shiny and skin hydrated. Almonds, sunflower seeds, spinach, broccoli, flaxseed, chia seeds and fish are good sources of it.
Supplements for hair and skin health
Supplements can be helpful, but keep in mind that they don’t work magic. First pay attention to proper eating habits, adequate sleep, sunlight and water. Take supplements only after doctor’s advice and blood test. With proper nutrition and regular lifestyle, your hair and skin will gradually become strong and healthy. Most of the things you need are already present in Indian food, you just have to use them properly.
Also read: Are you troubled by blood sugar and increased cholesterol? Consuming Moringa leaves can provide relief
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