Best Vitamins and Minerals for Skin
Vitamin A is essential to keep skin's elasticity, prevent dryness, wrinkles and aging of the skin. A person deficient in vitamin A will have flakiness, itching and possibly pimples. Vitamin A can be found in meat, milk, cheese, eggs, spinach, carrots, squash and broccoli.
Of the vitamin B complex group, biotin is the most important for healthy skin. It is available in bananas, eggs, oatmeal and rice. The body also produces biotin.
Vitamin C keeps skin well-toned. A deficiency can cause wrinkles and skin discoloration. As skin ages, more vitamin C is essential to maintain elasticity. Broccoli, kale, cabbage, strawberries and cantaloupe are all full of Vitamin C.
Vitamin E restores moisture to skin and slows the aging of skin cells. Vegetable oil, green leafy vegetables and nuts are good sources of vitamin E.
Iron transports oxygen in the blood to hair and skin. Magnesium helps the absorption of other vitamins and minerals. Zinc helps prevent sagging and wrinkles.
Best Vitamins and Minerals for Hair
Vitamin A produces healthy sebum in the scalp. Vitamin E and vitamin C help with scalp circulation and restore moisture to hair. Vitamin B complex, copper, chromium and iron all help maintain hair color and prevent hair loss. Calcium and magnesium work together for healthy hair growth. Zinc works with vitamin A to keep hair healthy and avoid dryness.
Vitamins and minerals are necessary for healthy hair and skin. Deficiencies can cause hair loss and dry, flaky skin. Too much of any vitamin or mineral can cause hair loss, skin disorders and toxicity in the body. Eating a balanced diet is the best nutrient advice for hair and skin. Vitamin supplements can be beneficial, too. Depending on your age, your doctor may prescribe vitamin supplements to nourish your hair and skin. Vitamin C is usually increased as you age. Usual dosage is 500 mg. The beta-carotene in vitamin A is one major nutrient for hair and skin. Vitamin B complex is also essential for both hair and skin. Calcium and magnesium are usually considered a good supplement along with 400 I.U. of vitamin E. The calcium and magnesium are increased as you age. The doctor will determine what the best dosage is for your age and condition. The main concern is to eat healthy.