Your hair and skin can be major indicators of your overall health. The skin is the largest organ in your body that protects your internal organs from harm caused by your environment. On the other hand, you can quickly notice changes in your health status when your hair suddenly starts falling out. Hair and skin problems are usually a result of vitamin deficiencies that can be addressed by a healthy diet and proper supplementation. Get to know the essential nutrients that your body needs to keep your skin and hair healthy.
- Vitamin A
Vitamin A (also known as carotenoids, beta carotene, astaxanthin, retinol) is an antioxidant that reduces skin inflammation from sun damage. It is a fat-soluble vitamin that reduces the harsh effects of UVA radiation that leads to wrinkles and saggy skin. It is also known to support good eyesight. Add fruits and vegetables rich in vitamin A to your daily menu such as carrots, watermelons, eggs, fatty fish, and more.
- Vitamin B
According to a study, vitamin B is a water-soluble vitamin that includes eight substances, namely: thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), vitamin B6, biotin (B7), folate/folic acid (B9), and cyanocobalamin (B12). Vitamin B deficiency has been linked to hair loss—wherein patients with low biotin levels like pregnant women experience hair fall and other related symptoms. Boost your diet by adding more milk, cheese, eggs, and seafood to meet your vitamin B needs.
- Vitamin C
Did you know that your skin contains high amounts of vitamin C? This antioxidant stimulates collagen synthesis and protects your skin from UV damage. Vitamin C deficiency can lead to slow wound healing and can cause your skin to become fragile. Boost vitamin C intake by adding more citrus fruits, broccoli, and supplements into your diet.
- Vitamin E
Vitamin E (Tocopherols) is also an antioxidant that works hand in hand with vitamin C in protecting your skin from free radicals like sun damage and pollution. Studies show that this fat-soluble vitamin “helps against collagen cross linking and lipid peroxidation, which are both linked to aging of the skin.” Get more of this important nutrient from nuts, seeds, and green vegetables.
- Zinc
Did you know that zinc is considered as a non-traceable element? This means that your body is unable to make this essential mineral on its own, so you will have to rely on a good diet to supply your daily needs. Just like vitamin c, zinc is a known nutrient that assists in proper wound healing alongside vitamin C. power up your immune system with ingredients rich in zinc like meat, eggs, dairy, whole grains, and shellfish.
Always remember to consult your doctor regarding supplements most especially if you have existing health conditions and are taking maintenance medications. Always do your research first on the recommended dietary allowance (RDA) for each nutrient to ensure that you are getting just the right amount that you need for your age and health status. Vitamin supplementation is best supported by a healthy diet and an active lifestyle.
General disclaimer
Your doctor will always be in the best position to give the appropriate medical advice for your condition. For suspected undesirable drug reaction, seek medical attention immediately and report to the FDA at www.fda.gov.ph and UNILAB, Inc. at 8-UNILAB-1 or productsafety@unilab.com.ph. Always buy your medicine from your trusted drugstores and retailers.
Sources:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5579659/
https://lpi.oregonstate.edu/mic/health-disease/skin-health/vitamin-E
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6380979/
