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Summers can be harsh on your skin and hair. Add pollution and all the harmful products we use, and you have a recipe for disaster. If your skin has turned dry and hair is brittle, don’t panic – you can change things around with a little TLC. Certain vitamins have the power to fight skin aging, boost hair growth, and improve overall wellbeing. Make them your best friends. 

Here’s a list of some essential vitamins to nourish your skin and hair:

Biotin: Commonly known as vitamin B7 or vitamin H, Biotin is a water-soluble vitamin. It improves your body’s keratin structure, which plays a vital role in hair health. Though it is added in a lot of over-the-counter products, experts are of the opinion that it is not absorbed well via the skin and is best taken orally.

Found in: Eggs, nuts, beans, whole grains, avocados, berries, seafood.

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Omega 3 fatty acids: This is imperative to improve blood circulation. It prevents hair loss, strengthens the shafts, and helps regrowth. It also moisturizes the scalp and prevents hair loss. The body does not naturally produce Omega 3; hence it is important to incorporate it into your diet or take supplements.

Found in: Fish, nuts, seeds. 

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Vitamin A: This vitamin is food for the skin. It is an antioxidant that enhances skin condition and cell renewal rate. It slows down the aging process. For glowing skin, increase your vitamin A intake. But one must be on guard against an overdose.

Found in: Eggs, liver, fish oils, whole milk, carrots, pumpkin.

Vitamin C: Your skin needs this water-soluble vitamin to remain youthful as it improves skin elasticity and reduces wrinkles. It is an antioxidant that fights skin damage. Deficiency of vitamin C can lead to hair loss. 

Found in: Citrus fruits, kiwi, spinach, peppers.

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Vitamin E: Protecting your skin from sun damage and pollution, vitamin E can be your savior. Its antioxidant properties block free radicals from the body and slow the aging process. It can also help repair damaged hair and make it shine. 

Found in: Sunflower oil, spinach, nuts, corn.

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Iron: Iron is the medium to take oxygen to the scalp and hair follicles. A deficiency could result in dull, weak hair. Anemia is a big reason for hair loss.

Found in: Lentils, spinach, beans, tofu, fish, whole grains, nuts.

Zinc: It is a vital mineral for hair, skin, and nails. Your skin can rapidly lose moisture, especially in the summer. Zinc helps generate the body’s natural oils, ensuring soft skin and preventing dandruff. At the same time, high levels of zinc can disrupt absorption of other minerals and produce testosterone. 

Found in: Pumpkin seeds, cashews, spinach, mushrooms, chicken.

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If your diet cannot give you the needed nutrients, taking supplements from trustworthy health brands such as GNC is recommended. But always consult a doctor first!

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