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What to Eat to Nourish your Skin and Hair

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Climate change can be severe on your skin and hair. Add pollution and all the hurtful products we use and you have a recipe for disaster. If your skin is dry and your hair is brittle, don’t panic. Some vitamins have the power to fight skin aging, promote hair growth, and improve overall health. Make them your best friends.

Here is a list of essential vitamins to nourish your skin and hair:

Biotin, generally known as vitamin B7 or vitamin H, is a water-soluble vitamin. It improves the keratin composition of your body, which plays an important role in hair health. Although it has been added to many over-the-counter products, experts believe it is not well absorbed through the skin and is taken orally. Skin and hair clinic near me

Biotin sources
Eggs, nuts, beans, whole grains, avocados, berries, and seafood.

Omega 3 Fatty Acids:
It is necessary to improve blood circulation. It prevents hair loss, strengthens the shaft, and helps regrow. It nurtures the scalp and halts hair loss. The body does not naturally produce omega 3; so, it is important to include or supplement your diet.

Omega 3 fatty acids sources
Fish, nuts, seeds.

Vitamin A:
This vitamin is food for the skin. It is an antioxidant that improves skin condition and cell regeneration rate. It slows down the aging process. For glowing skin, increase your intake of vitamin A. But one should beware of overdoses.

Vitamin A supports the growth of hair tissues and cells. It helps the skin glands to produce an oily substance called sebum, which moisturizes the scalp and maintains the health of the hair. A diet without vitamin A can cause many problems, including hair loss.

Vitamin A sources:

carrots, spinach, pumpkin, milk, eggs, cod liver oil, sweet potatoes

Vitamin C:

To stay young, your skin needs a water-soluble vitamin as it improves skin elasticity and reduces wrinkles. It is an antioxidant that fights skin injury. Vitamin C deficiency can be areasonfor hair loss.

Vitamin C plays an important role in collagen synthesis, a protein component of the hair structure that tightens hair follicles and helps prevent damage. It supports the body in absorbing iron, an important mineral needed for hair growth.

Vitamin C sources: Citrus fruits, kiwi, spinach, peppers.

Vitamin E:

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

Vitamin E sources:

Sunflower oil, spinach, nuts, corn.


Iron is a means of taking oxygen to the scalp and hair follicles. Deficiencies can lead to dull, weak hair. Anemia is thecoreroot of hair loss.

Iron sources

Lentils, spinach, beans, tofu, fish, whole grains, and nuts.


It is an important mineral for hair, skin, and nails. Your skin can lose moisture quickly, especially in summer. Zinc helps the body make natural oils, softens the skin, and prevents dandruff. At the same time, high levels of zinc can interfere with the absorption of other minerals and produce testosterone.

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Zinc sources

Pumpkin seeds, cashews, spinach, mushrooms, chicken.

Vitamin D

Vitamin D deficiency is associated with a medical term for hair loss, alopecia. This fat-soluble vitamin plays an important role in hair formation.

Vitamin D sources

Cod liver oil, mushrooms, fortified foods, and Fatty Fish.

Follow these simple remedies that can help you nourish and improve the health of your skin and hair.

Stay away from alcohol and smoking, as both are harmful to skin and hair.

Always consult a Best Cosmetologist in Pune first!

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