Is your hair and skin dull and lifeless, lacking softness and shine?
Boosting your diet with these three vitamins will nourish your hair and scalp, helping to transform your hair and skin to make them glowing and vibrant.
One of the most important vitamins for healthy hair and skin is vitamin A. You can get it from foods such as cantaloupe, dark leafy green veggies and meat. Vitamin A conditions and moisturizes the skin; fights free radicals, protects hair and skin cells from damage; and strengthens and thickens hair so it grows longer faster and breaks less often.
Sweet potatoes, carrots and other orange and yellow fruits and veggies contain beta-carotene, which is converted into vitamin A in the body - stimulating the production of skin oils that prevent dryness and itchiness and lead to stronger, more vibrant hair and skin.
Vitamin B-complex - including vitamins B3, B6, B12 and biotin - are great for healthy hair and skin. When consumed together they lead to a reduction in hair loss; fewer gray hairs as they slow down the graying process; and longer hair due to more rapid hair growth.
Niacin, or vitamin B3, improves hair and skin health by improving blood circulation, bringing more nutrients to skin cells and hair follicles. Niacin is found in carrots, broccoli, dates, eggs, fish and whole wheat bread.
Biotin is another B vitamin necessary for cell growth, fatty acid production and fat and amino acid metabolism. It is often recommended as a dietary supplement for combating dull and lifeless hair loss and skin. It is found in dairy, eggs, fish, meats, whole grains and nuts.
Vitamin B complex also contains folic acid, which promotes hair growth, making hair thicker and shinier. Folic acid is found in whole grain breads and cereals.
Vitamin E is renowned for its ability to soften skin and hair. It acts as a protective antioxidant, boosts scalp and skin circulation and supports protein synthesis, leading to healthier skin overall; softer, glowing hair; and fewer split ends.
Nuts, seeds, spinach and tomatoes are great sources of vitamin E. To make sure you have plenty of this vitamin in your diet, add sliced avocado and a drizzle of olive oil to your green salads.
Along with these vitamins, omega-3 fats - found in nuts and seafoods - are necessary for hair shaft growth and keeping skin hydrated and moist. Also, they are rich in protein, which promote healthy keratin production, the building block of hair, along with boosting skin cell production.
If you’re worried about hair loss, experts agree that the primary cause of male and female pattern baldness is increased production of dihydrotestosterone (DHT), which is made in the body from testosterone in hair follicles as they age.
Fortunately, many hair loss supplements contain nutrients that block DHT along with many others that promote hair growth and health. If you’re frustrated by cosmetic solutions that promise a lot but don’t really help, why not consider including a hair loss supplement into your daily routine?
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