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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Dermatologist tips for skin problems: We all have realized that as soon as the weather changes, our skin also suddenly starts changing. Sometimes it becomes dry and rough, sometimes oily and sticky and sometimes the problem of pimples and itching increases. Actually, the skin is the biggest organ of our body and the effect of small weather changes is also visible immediately on it. Let us understand why this happens and how can it be avoided?

Temperature and moisture fluctuations

In the summer season, both sweat and oil production increases, causing dust and dirt on the skin to freeze and pimples or acne. At the same time, in the winter season, cold air and humidity pulls the moisture of the skin, causing problems of dryness, burning and cracking. Fungal infection and viscosity is common due to high moisture during monsoon.

Skin barrier weakening

Dr. Khushboo Jha (MBBS, MD), Chief Dermatologist Consultant and Forest Clinic founder at the metro hospital, said that there is a natural barrier on our skin, which maintains moisture and prevents bacteria. On changing the weather, it gets disturbed, due to which the skin becomes dehydrated, sensitive and redness.

Effect of allergen and pollution

During the changing weather, particles of pollines, dust and pollution float in the air. These allergen can increase the skin contact and increase itching, rashes, eczema and allergic reactions. At the same time, the immune system of some people is more sensitive on changes in weather. In such a situation, the body overacts and the problem of acne, dermatitis or pigmentation starts appearing on the skin.

How to take care of skin?

• Use gentle cleanser: Very strong face wash snatches natural oils of the skin. Use light and sulfate-free cleanser.
• Moisturizer is necessary: Winter or summer, skin always needs moisture. Choose a moisturizer according to your skin type.
• Never leave sunscreen: Whatever the weather, UV rays always harm. Apply at least SPF 30 sunscreen daily.
• Maintain hydration: Drink enough water and eat seasonal fruits and vegetables, so that the skin gets nourished from inside.
• Do not ignore new problems: If there are frequent itching, burning or pimples while changing the weather, consult a dermatologist instead of self-treatment.

Keep these things in mind

Changing weather is a natural process, but it directly affects our skin. If you choose your skincare routine according to the season like the right cleanser, moisturizer and sunscreen, then you can avoid these problems to a great extent. Right care will not only make your skin healthy and glowing, but the effect of changing weather will also be reduced.

Also read: If you see these 5 symptoms, then understand the deficiency of vitamin B12 in the body, run immediately to the doctor

Disclaimer: This information is based on the opinion of research studies and experts. Do not consider it an alternative to medical advice. Before adopting any new activity or exercise, consult your doctor or concerned specialist.