Vitamins For Skin And Hair: Content In Food And How To Take Them Correctly

Nutrition is important for health. An unhealthy diet can disrupt metabolism, cause weight gain, and even damage organs such as the heart and liver. But what you eat also affects your skin and hair.

How Vitamin Deficiency Affects Hair and Skin

Constant cracking or flaky lips, the sudden appearance of acne, as well as cracks and sores in the corners of the mouth, the appearance of inflamed skin, large bruises, or an unusual reaction to jewelry or clothing should also alert.

For example, a lack of vitamin A (retinol) is characterized by dry skin, brittle hair, the appearance of transverse stripes on the nails, eye disease, night blindness (decreased vision in the dark), gastritis, diarrhea, and in children, a slowdown in physical and intellectual development.

Due to the lack of vitamin B5 (pantothenic acid), peeling of the skin, graying and hair loss, fatigue, loss of strength appear. Gastrointestinal disorders may also appear.

The main symptom of a lack of vitamins on the part of the hair is their fragility and a tendency to fall out. But the unexpected appearance of dandruff, gray hair, sores and pimples on the scalp or its constant itching should also alert

Dry and brittle hair can be a sign of deficiency of proteins, vitamin A, zinc, essential fatty acids. It can also indicate thyroid problems.

Oily hair can mean a lack of zinc, folic acid and vitamin B6 in the body.

Split ends may be a sign of anemia, lack of iron, vitamin B6, magnesium or zinc.

But early gray hair may indicate experienced stress, problems with hormones, a lack of B vitamins, copper or folic acid.

In turn, dandruff, seborrhea and psoriasis are possible due to a fungal infection, stress or a lack of B vitamins, zinc and essential fatty acids.

So if you notice warning signs (such as abnormal hair loss or growth, excessive dryness of the hair and scalp, persistent dandruff), then don't put off taking action to address the deficiencies.

What vitamins are needed for skin and hair

Many people view healthy hair and skin as a sign of health or beauty.

In fact, many nutrient deficiencies are linked to hair loss and poor skin condition.

While factors such as age, genetics, and hormones also play a role, optimal nutrient intake is key.

The following are substances that may be important for hair growth and beautiful skin.

1. Vitamin A

   Vitamin A helps the skin glands produce an oily substance called sebum. Sebum moisturizes the skin and helps keep hair healthy.

   https://pubmed.ncbi.nlm.nih.gov/21914489/

   A diet deficient in vitamin A can lead to a number of problems, including hair loss.

   While it is important to get enough vitamin A, too much can be dangerous. An overdose of vitamin A can also contribute to hair loss.

   Sweet potatoes, carrots, squash, spinach, and kale are rich in beta-carotene, which converts to vitamin A.

   Vitamin A is also found in animal products such as milk, eggs, and yogurt. Cod liver oil is a particularly good source.

    

2. B vitamins

   One of the best known vitamins for hair growth and skin support is the B vitamin called biotin.

   Research has linked biotin deficiency to hair loss in humans.

   Study: Biotin and biotinidase deficiency

   Although biotin is used as an alternative treatment for hair loss, those who are deficient show the best results. However, deficiency is very rare because it occurs naturally in a wide range of foods.

   There is also no data on whether biotin is effective for hair growth in healthy individuals.

   Other B vitamins help build red blood cells, which carry oxygen and nutrients to the scalp and hair follicles. These processes are important for hair growth.

    

   You can get B vitamins from many foods, including whole grains, almonds, meat, fish, seafood, and dark leafy greens.

   In addition, animal products are the only good source of vitamin B12.

   So if you are on a vegetarian or vegan diet, consider taking supplements.

    

3. Vitamin C

   Free radical damage can block growth and cause hair aging.

   Vitamin C is a powerful antioxidant that helps protect against oxidative stress caused by free radicals.

   In addition, your body needs vitamin C to create a protein known as collagen, an important part of the hair structure.

   Vitamin C also helps the body absorb iron, a mineral needed for hair growth.

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   It acts as a powerful protective antioxidant for the skin and is essential for collagen production, making it an essential nutrient for skin health.

   In fact, the skin contains very high levels of vitamin C, and some studies have shown that the concentration of vitamin C is up to 64 mg per 100 grams of the epidermal layer of the skin.

   Study: The Roles of Vitamin C in Skin Health

   Not surprisingly, studies have shown that increasing the amount of vitamin C in the diet through vitamin C supplements can improve many factors in skin health, including skin hydration.

   Strawberries, bell peppers, guava and citrus fruits are good sources of vitamin C.

    

4. Vitamin D

   Low vitamin D levels are associated with alopecia.

   Study: Successful Treatment of Alopecia Areata with Topical Calcipotriol

   Research also shows that vitamin D can help create new follicles, tiny pores in the scalp where new hair can grow.

   A study in 83 women found that those with low vitamin D levels had lower average skin moisture than participants with normal vitamin D levels, and that as blood levels of vitamin D increased, skin moisture content also increased. increased.

   Study: Assessing the Relationship between Vitamin D3 and Stratum Corneum Hydration for the Treatment of Xerotic Skin

   A large percentage of the population is deficient in vitamin D, and given that this nutrient is important for skin hydration, supplementing with it may help combat dry skin.

    

   Good dietary sources of vitamin D include fatty fish, cod liver oil, some mushrooms, and fortified foods.

    

5. Vitamin E

   Like vitamin C, vitamin E is an antioxidant that prevents oxidative stress.

   In one study, people with hair loss experienced a 34.5% increase in hair growth after taking vitamin E for 8 months.

   Study: Effects of tocotrienol supplementation on hair growth in human volunteers

   There was only a 0.1% increase in the placebo group

   Sunflower seeds, almonds, spinach, and avocados are good sources of vitamin E.

    

6. Iron

   Iron helps red blood cells deliver oxygen to your cells. This makes it an essential mineral for many bodily functions, including hair growth.

   Iron deficiency causing anemia is the main cause of hair loss. This is especially common in women.

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   Foods high in iron include shellfish, oysters, eggs, red meat, spinach, and lentils.

    

7. Zinc

   Zinc plays an important role in the growth and repair of hair tissue. It also helps keep the sebaceous glands around the follicles working properly.

   Hair loss is a common symptom of zinc deficiency.

   Studies show that zinc supplements reduce hair loss caused by zinc deficiency.

   Study: The Therapeutic Effect and the Changed Serum Zinc Level after Zinc Supplementation in Alopecia Areata Patients Who Had a Low Serum Zinc Level

   However, there are some reports that adding too high a dose can also contribute to hair loss.

   For this reason, it may be best to get your zinc from whole foods. Foods high in zinc include oysters, beef, spinach, wheat germ, pumpkin seeds, and lentils.

    

8. Protein

   Hair is almost entirely made up of protein. Sufficient intake is important for hair growth.

   Animal studies show that protein deficiency can slow hair growth and even lead to hair loss.

   Study: Effects of different dietary protein levels and DL-methionine supplementation on hair growth and pelt quality in mink

    

Collagen accounts for 75% of the dry weight of your skin.

Some studies have shown that taking collagen supplements can have a number of benefits for your skin, including reducing the depth of wrinkles and increasing skin hydration.

A study in 69 women found that participants who consumed 2.5-5 grams of collagen per day for 8 weeks had a significant improvement in skin elasticity and also experienced increased skin hydration compared to the placebo group.

Dry skin can be caused by a number of factors, including dehydration, aging, seasonal changes, allergies, and micronutrient deficiencies.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4885180/

Depending on the cause of your dry skin, a variety of treatments, including medicated ointments and moisturizers, may be used to increase skin hydration.

In addition, lifestyle changes, such as drinking more water and taking certain supplements, can reduce dry skin.

Fish oil is well known for its beneficial properties for the skin.

Fish oil supplements can help increase skin hydration and improve the skin's fatty acid barrier, which helps maintain hydration.

A 90-day study in rats with acetone-induced dry skin found that high-dose oral fish oil supplements significantly increased skin hydration, reduced water loss, and eliminated skin itching associated with dryness, compared to rats that did not receive fish oil. fat. (14 Reliable source).

In fact, the study noted that in the fish oil group, skin hydration levels increased by 30% after 60 days of treatment.

In addition to the nutrients listed above, research has shown that adding the following supplements can be an effective way to improve skin moisture:

Probiotics. The study showed that the addition of Lactobacillus plantarum bacteria improved skin barrier function and skin hydration after 8 weeks.

Hyaluronic acid. Hyaluronic acid is often used topically to improve skin hydration, but recent research suggests that taking this compound in combination with other nutrients can significantly increase skin hydration.

Aloe vera. A study in 64 women found that supplementation with aloe vera-derived fatty acids for 12 weeks significantly improved skin moisture and elasticity compared to a placebo.

Ceramides. These are fat molecules that are essential components of healthy skin. Some studies have shown that adding ceramides can increase skin hydration, which can help treat dry skin.

Some research suggests that the supplements listed above can help hydrate the skin.

While taking some supplements can help improve dry skin, there are a number of other factors that can contribute to dry skin.

For example, dehydration is a common cause of dry skin, so increasing your water intake can be a healthy and easy way to improve skin hydration.

Eating an unhealthy diet, micronutrient deficiencies, and malnutrition can also cause or worsen dry skin.

In addition, certain medical conditions, including kidney disease, anorexia, psoriasis and hypothyroidism, and allergies can cause dry skin.

So if you have severely dry and irritated skin, it's important to talk to your doctor to rule out more serious health issues.

Vitamins for skin and hair in food

1. oily fish

   Fatty fish such as salmon, mackerel and herring are rich sources of omega-3 fatty acids, which are important for maintaining healthy skin and hair.

   Omega-3 fatty acids are essential for maintaining the thickness, elasticity and hydration of the skin. In fact, a deficiency in omega-3 fatty acids can cause dry skin.

   The omega-3 fats found in fish reduce inflammation, which can cause redness and breakouts. They can even make your skin less sensitive to the sun's harmful UV rays.

   Oily fish is also a source of vitamin E, one of the most important antioxidants for your skin. Plus, it's a high-quality protein that's essential for maintaining the strength and integrity of your skin.

    

   Finally, fish contains zinc, a mineral essential for regulation:

   • inflammation;

   • general condition of the skin;

   • production of new skin cells.

    

2. Avocado

   Avocados are rich in healthy fats. These fats are beneficial for many functions in your body, including the health of your skin.

   Getting enough of these fats is essential to maintain skin elasticity and hydration.

   One study of more than 700 women found that a high intake of total fat, especially the types of healthy fats found in avocados, was associated with more elastic and firmer skin.

   Study: Polyhydroxylated fatty alcohols derived from avocado suppress inflammatory response and provide non-sunscreen protection against UV-induced damage in skin cells

   Avocados are also a good source of vitamin E, which is an important antioxidant that helps protect the skin from oxidative damage.

   Interestingly, vitamin E seems to be more effective when combined with vitamin C.

   https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3257702/

   Vitamin C deficiency is rare these days, but common symptoms include dry, rough, and scaly skin that bruises easily.

   A 100-gram serving, or about 1/2 an avocado, provides 14% of the daily value of vitamin E and 11% of the daily value of vitamin C.

    

3. Walnuts

   They are richer than other nuts in omega-3 and omega-6 fatty acids.

   A diet too high in omega-6 fats can contribute to inflammation, including inflammatory conditions in your skin like psoriasis.

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   Because walnuts contain a good ratio of these fatty acids, they can help combat a potential inflammatory response to excessive omega-6s.

   One serving of walnuts contains 8% of the daily value of zinc.

   Walnuts also contain small amounts of antioxidants, vitamin E and selenium, in addition to 4-5 grams of protein per 28 grams.

    

4. sunflower seeds

   One serving of 28 grams of sunflower seeds contains 49% of the daily value of vitamin E, 41% of the daily value of selenium, 14% of the daily value of zinc and 5.5 grams of protein.

    

5. Sweet potato.

   Beta-carotene is a nutrient found in plants.

   It acts as a provitamin A, which means it can be converted into vitamin A in your body.

   Beta-carotene is found in oranges and vegetables such as carrots, spinach, and sweet potatoes.

   Sweet potatoes are a great source - one 1/2 cup (100 grams) serving of baked sweet potatoes contains enough beta-carotene to provide more than six times your daily vitamin A requirement.

   Carotenoids such as beta-carotene help keep skin healthy by acting like a natural tanning cream.

   When consumed, this antioxidant penetrates your skin and helps protect skin cells from sun exposure. It can help prevent sunburn, cell death, and dry, wrinkled skin.

   Interestingly, high amounts of beta-carotene can also add a warm orange color to your skin, promoting an overall healthier appearance.

    

6. Red or yellow bell pepper

   Like sweet potatoes, bell peppers are an excellent source of beta-carotene, which is converted into vitamin A in the body.

   One cup (149 grams) of chopped red bell pepper contains 156% of the Daily Value of Vitamin A and 211% of the Daily Value of Vitamin C.

   A large observational study in women found that eating plenty of vitamin C in the diet reduced the risk of wrinkles and dry skin with age.

   Study: Dietary nutrient intakes and skin-aging appearance among middle-aged American women

   Bell peppers are high in beta-carotene and vitamin C, which are important antioxidants for your skin. Vitamin C is also needed to create collagen, the structural protein that keeps your skin strong.

    

7. Broccoli

   Contains lutein, a carotenoid that acts like beta-carotene. Lutein helps protect the skin from oxidative damage that can lead to dry, wrinkled skin.

   But broccoli florets also contain a special compound called sulforaphane. It is a powerful sunscreen. It works in two ways: it neutralizes harmful free radicals and turns on other defense systems in the body.

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   In laboratory tests, sulforaphane reduced the number of skin cells killed by UV radiation by as much as 29%, and protection lasted up to 48 hours.

   Evidence suggests that sulforaphane may also help maintain collagen levels in your skin.

   https://pubmed.ncbi.nlm.nih.gov/24121007/

   Broccoli is a good source of vitamins, minerals and carotenoids that are important for skin health. It also contains sulforaphane, which may help prevent skin cancer and protect the skin from sunburn.

    

8. Tomatoes

   Tomatoes are an excellent source of vitamin C and contain all the major carotenoids, including lycopene.

   Beta-carotene, lutein and lycopene have been shown to protect your skin from sun damage. They can also help prevent wrinkles.

    

   Because tomatoes are rich in carotenoids, they are a great food to keep your skin healthy.

   Consider pairing carotenoid-rich foods like tomatoes with a fat source like cheese or olive oil. Fat increases the absorption of carotenoids.

   https://pubmed.ncbi.nlm.nih.gov/15277161/

    

9. Green tea

   Green tea can help protect your skin from damage and aging.

   The powerful compounds found in green tea are called catechins and improve the health of your skin in several ways.

   Like some other antioxidant foods, green tea helps protect the skin from sun damage.

   One 12-week study in 60 women found that drinking green tea daily could reduce redness from sun exposure by 25%.

   Green tea also improved the moisture, roughness, thickness and elasticity of their skin.

   Study: Green tea polyphenols provide photoprotection, increase microcirculation, and modulate skin properties of women

   While green tea is a great choice for healthy skin, you may not want to drink tea with milk, as there is evidence that milk can reduce the effect of green tea's antioxidants.

   https://pubmed.ncbi.nlm.nih.gov/17213230/

    

Problematic skin and vitamin deficiency

Problem skin is often expressed by numerous rashes.

Acne occurs when skin pores become clogged with dead skin and oil. Acne is most common in older children and teenagers during puberty, when hormones cause the body's sebaceous glands to produce more oil.

Several studies show that following a healthy diet can help prevent and treat acne. In particular, foods rich in the following nutrients have been linked to lower acne levels: complex carbohydrates, zinc, vitamins A and E, omega-3 fatty acids, antioxidants.

Pimples slowly go away without treatment, but sometimes when some of them start to disappear, new ones appear. Severe cases of acne are rarely dangerous, but can cause emotional distress and lead to scarring of the skin.

How does diet affect the skin?

Some foods raise blood sugar levels faster than others.

When blood sugar rises rapidly, the body releases a hormone called insulin. Excess insulin in the blood can cause the sebaceous glands to produce more oil, which increases the risk of acne.

Some foods that cause insulin spikes include:

• pasta;

• White rice;

• White bread;

• sugar.

Because of their insulin-producing action, these foods are considered high-glycemic carbohydrates. This means that they are made from simple sugars.

Chocolate is also believed to aggravate acne.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4025515/

These types of foods stimulate the production of hormones that can cause the formation and secretion of sebaceous glands.

They also found that the Western diet was associated with increased inflammation, which can also contribute to acne problems.

What foods help the skin?

Eating low-glycemic foods that contain complex carbohydrates can reduce your risk of developing acne. Complex carbohydrates are found in the following foods:

• whole grain;

• legumes;

• unprocessed fruits and vegetables.

Foods containing the following ingredients are also believed to be beneficial for the skin as they reduce inflammation:

• zinc;

• vitamin A and E;

• antioxidants.

Some antioxidant skin products include:

• yellow and orange fruits and vegetables such as carrots, apricots, and sweet potatoes;

• spinach and other dark green leafy vegetables;

• tomatoes;

• blueberry;

• whole wheat bread;

• brown rice;

• turkey;

• pumpkin seeds;

• beans, peas and lentils;

• salmon, mackerel and other types of oily fish;

• nuts.

Everyone's body is different, and some people get more acne when they eat certain foods. Under the supervision of a doctor, it can be helpful to experiment with your diet to see what works best for you.

Several recent studies show that following a low glycemic index diet or a diet low in simple sugars can prevent and reduce acne. Researchers in one study with Korean patients found that after 10 weeks of low glycemic load, this could lead to significant improvements in acne.

In another study published in the Journal of the American Academy of Dermatology, researchers found that following a low-glycemic, high-protein diet for 12 weeks improved acne in men and also resulted in weight loss.

Research also shows that eating foods rich in zinc may be beneficial in preventing and treating acne. Foods rich in zinc include:

• pumpkin seeds;

• cashew nuts;

• beef;

• turkey;

• lentils;

• seafood such as oysters and crabs.

In one study published in the International Journal of Research BioMed, researchers examined the relationship between blood zinc levels and acne severity. Zinc is a dietary mineral important for skin development, as well as regulating metabolism and hormone levels.

Researchers have found that low zinc levels are associated with more severe cases of acne. They suggest increasing the amount of zinc in the diet to 40 mg of zinc per day to treat people with severe cases of acne. Studies show that the same amount of zinc occurs even in people without acne.

In a study published in the Journal of Skin and Eye Toxicology, researchers found that low levels of vitamins A and E were also associated with severe cases of acne.

They suggest that people with acne can reduce the severity of acne by increasing their intake of foods containing these vitamins. Check with your doctor before taking vitamin A supplements. Vitamin A toxicity can cause permanent damage to your major organs.

Antioxidants are chemicals that neutralize harmful toxins in the body. Together, omega-3s and antioxidants are thought to reduce inflammation.

Research heavily supports the link between increased intake of omega-3s and antioxidants and reduced acne.

A study published in Lipids in Health and Disease found that people who took daily omega-3 and antioxidant supplements were able to reduce acne and improve their mental health.

Because acne often causes emotional distress, consuming omega-3s and antioxidants can be very beneficial for people with the condition.

Some studies show that certain foods can help clear up acne and improve skin health, but there is no definitive food "cure".

The best diet advice for fighting acne is a healthy, balanced diet rich in fresh fruits and vegetables, healthy sources of protein, and whole grains.

What is the best way to take vitamins

According to research, supplements work best in people who are already deficient.

Also, high doses of vitamins and minerals can be harmful if you don't have them. Therefore, consult with a specialist to determine whether you have a deficiency or not.

In the end, the best way to get these nutrients is by eating a balanced, real food-based diet that includes plenty of nutrient-dense foods.

You can pick up a course in the form of tablets or buy liquid vitamins in ampoules: they are added to shampoos and masks.

Please note that it is better not to combine substances if you do not know what the effect will be. For example, if you combine ascorbic acid, B1, B6 and B12 together, then the action of the last two will be neutralized.

There are other nuances of digestibility: for example, vitamin A is best used as part of oil masks (olive or burdock), as it dissolves with fat.

Any external means give effect as a result of systematic use. It is best to start with one vitamin to strengthen hair, and then take a course of others, designed to moisturize and accelerate growth.

Hair and skin are built from protein. In order for them to be healthy, it is necessary, first of all, to build their diet so that the amount of building material is acceptable. It is easy to calculate: for 1 kg of weight per day, you need to consume 1.5 grams of pure protein. In addition, we must not forget about vitamins D and C, since they provide the construction of collagen, as well as monitor the level of iron in the blood. You do not need to use collagen separately. In fact, this is an ordinary protein that is useless if the dietary standards are observed.

Together, these components cover most of the problems that arise in modern girls living in megacities. However, such a vitamin complex may not be enough if a person has internal problems with vital organs.

Essential oils can greatly improve the health of your hair.

Essential oils have been proven to be just as effective as conventional hair care products. They are also much safer and have far fewer side effects. In addition to hair, essential oils also have many other positive effects. For example, they help fight skin infections.

• Lavender Essential Oil – Helps increase the number and strength of hair follicles

• Rosemary oil - promotes thickening and hair growth

• Chamomile Essential Oil – Helps increase shine and softness of hair

• Cedar essential oil - enhances circulation in the scalp

• Clary sage oil - helps with stress-induced hair loss

• Lemon Grass (Lemongrass) Essential Oil – Soothes irritated scalp

• Peppermint Essential Oil – Stimulates the scalp and helps get rid of dandruff.

The main benefit of essential oils is that they are much safer than traditional hair care products.

Conventional hair care products often contain large amounts of nasty chemicals. These chemicals can be effective when used properly on the hair, but many of them also cause skin irritation, among other problems.

Thus, a diet that provides insufficient intake of vitamins and minerals can cause skin and hair problems. More often than not, increasing your intake of foods rich in the appropriate vitamins and minerals can help resolve or significantly reduce your symptoms.