So just tell me, how many of you eat a balanced diet? Like with lots of veggies and with very fewer sugars. I know I don’t. Honestly, I am a very picky eater. I eat whatever I want and whenever I want!
I know many of you have these unhealthy habits and even if we don’t realise it causes a lot of harm to our body. Our body performs and maintains itself with a collection of small processes. Vitamins switches on the buttons to these processes and look after smooth functioning of the body.
Having a balanced diet is now difficult is today’s fast paced life. There are also diet habits that can restrict you Vitamin intake. Vitamin B12 is seldomly available for vegetarians as it is only found in eggs, fish and chicken.
Vitamin supplements are over the counter products which sometimes do not need prescription depending on the laws in your country. I strongly advise to you to consult your doctor before using any supplements. I myself am a pharmacist so I don’t go to doctors regarding supplements.
So here are the Vitamins that you can consume for your beautiful hair and skin and the sources.
Vitamin E is a potent antioxidant which helps in free radical scavenging and protects the body from free radical damage. Scientists have reported that antioxidants can help in the treatment of cardiac diseases, neurodegenerative disease and cancer as well. Vitamin E can help slow the ageing process and make your skin stay younger longer. It also acts as a moisturizer and nourishes the skin from within. It has also been prescribed for preventing hair loss and also their quick growth.
You can get Vitamin E from spinach, almonds, mustard greens, plant oils (sunflower, cottonseed etc.) , Papaya, broccoli, hazelnut, olives etc.
I consume Vitamin E capsule once every three days.
Also known as ascorbic acid is an antioxidant just like Vitamin E. It also promotes anti-ageing and reduces wrinkles. It is also said to be giving a brightening effect hence is misused in so-called fairness creams. It is also a part of collagen synthesis which is pivotal is skin health. It is added in various sunscreen and sunblock agents as it reverses and blocks the damage caused by Ultraviolet (UV) rays. It is also important in maintaining hair health as its deficiency leads to weakened and brittle hair.
You can get Vitamin C from lemons and other citrus fruits like oranges, Brussel sprouts, pineapples, strawberry, spinach, kale, parsley etc.
It is a fat soluble vitamins which have been known to reduce wrinkles, dark spots and pigmentation. It has been added to various OTC products. It also protects against sun damage. Many skin specialists swear it’s anti-ageing properties. It is also vital in maintaining eye health as Vitamin A are also popularly known as retinoids. Vitamin A also helps produce sebum and other oils on the scalp. They help in moisturizing the scalp and promote hair growth.
You can get vitamin A from milk, eggs, liver, cereals, carrots, sweet potatoes, pumpkins, apricots, peaches, papayas etc.
It is the vitamin that we associate with healthy bones and teeth but do you know that it can also be a key to radiant skin and hair. It stimulates skin immunity, reduces acne and boosts skin’s elasticity. It rejuvenates the skin giving it a perfect glowIt also helps to maintain hair follicles which help in promoting the growth of hair. It nourishes the hair making them look soft and shiny.
The primary source of Vitamin D is sun but prolonged exposure of sun can cause sun spots and wrinkles. Hence dietary supplements are preferred worldwide.
You can get Vitamin D from milk, fish, cereals, eggs, orange juice etc.
Vitamin B complex
Vitamin B complex is a collection of 12 vitamins and each of them has its own role in the beautification. For example, vitamin B3 reduces fine lines, vitamin B1 and B5 nourishes hair follicles and vitamin B9 helps in the differentiation of hair follicles. They regulate the pigment production in the body, reduces acne and leaves the skin soft and supple.
You can get individual as well as complex of different B vitamins from lamb, eggs, fish, beef, spinach, potatoes, kidney beans etc.
I personally take multivitamin tablets thrice a week. They help in maintaining my hair and skin health. I myself have seen a remarkable difference in myself since I have started taking the tablets. I also get less tired and my stamina and immunity has also increased to a certain extent