Don’t you love it when you have a ‘good hair day’ or a ‘good skin day’? There’s no need to put in a lot of effort in order to get great results: silky, smooth hair and glowing skin. Everybody knows that vitamin D is great for your bones, and that vitamin C does wonders for your immunity, but what about your skin, hair, teeth, and nails? For most people, just knowing that citrus fruits have vitamin C is more than enough, they don’t know much about other vitamins which can significantly impact their beauty.
For glowing skin – Vitamin D
Vitamin D is one of the easiest vitamins to ‘find’ – our bodies make it when our skin is exposed to sunlight. This process turns cholesterol into vitamin D. Not only is vitamin D essential when it comes to creating new healthy skin cells, but it can even help with psoriasis. If you’re planning to spend some time in the sun and get a tan, don’t forget to wear sunscreen. Increasing your daily intake of vitamin D is also a great idea. Do this by eating foods such as yogurt, cereals, tuna or salmon. As a bonus vitamin D regulates the absorption of calcium which helps keep your teeth strong and healthy. If taken with calcium it might even have appetite suppressing effect, helping you maintain that slim figure.
For clear skin – Vitamin B
Only people suffering from breakouts knows how difficult it is to maintain clear skin. Even the smallest change can cause the appearance of spots, acne, and redness. Luckily, vitamin B can be helpful. Its powerful antioxidant properties can help with acne breakouts (even those caused by PMS), and eliminate bacteria from the skin. Also, vitamin B2 (called Riboflavin) is especially important for skin health since it helps repair skin injuries, rosacea, and even dermatitis. Vitamin B is present in many common foods, such as cheese (goat cheese is rich in B2), oily fish, almonds, and beef. Vitamin B3, also called niacin, is beneficial for the skin as it minimizes redness while providing extra hydration. What’s more, beer is also rich in vitamin B complex, but drinking too much is more likely to cause breakouts than help fight them, so it’s best to use it in moderation.
For longer hair – Vitamin A
In order to make your hair and nails grow faster, turn to vitamin A, the number one growth vitamin. Hair and nails are among the fastest growing tissues in the human body, but poor diet and certain health problems can slow down that growth significantly. When your diet lacks vitamin A, not only will your hair grow more slowly, it may even start falling out. In addition to speeding up hair growth, Vitamin A has a positive impact on the scalp as it stimulates the production of sebum – oily substance that moisturises it, thus keeping the hair healthy. If you’re looking to help your hair grow, the best thing is to start using hair vitamins and include the food rich in vitamin A into your diet. This means more carrots, pumpkins, and sweet potatoes, as well as some leafy greens, such as kale and spinach.
For stronger nails – Vitamin H
Vitamin H is more commonly called biotin and it belongs to the B vitamin family. Along with other B vitamins, biotin helps the body turn carbs into glucose, as well as to metabolize fats and proteins. In addition to boosting hair and nail growth like vitamin A, it also strengthens them. The best source of biotin are bananas, mushrooms, whole grains, and cauliflower, but supplements are a good solution if you want to make sure you’re getting enough of this vitamin. Keep in mind that food processing techniques can destroy biotin, so eating them raw is recommended.
Even though your first instinct might be to start taking in more vitamins which will help your hair grow faster or make your nails stronger, keep in mind that the key is in moderation. Taking multivitamins every day is a great solution, but changing one’s diet is a much better and healthier long-term option. The moment your body starts absorbing all those vitamins, the new shine will be immediately apparent.