For healthy and beautiful skin and hair:
Vitamin A: It plays a vital role in clearing the skin and promoting healthy hair. The sources are foods of animal origin like liver, egg yolk, whole milk, butter, ghee.
Vitamin B complex: The vitamins in this group promote healthy skin, hair and nails. Biotin (B8) prevents premature graying of hair as well as hair loss. It maintains skin and nervous system in sound condition. The sources readily available are whole grain cereals, nuts, fruits and vegetables like beet, papaya, apricots, yeast, milk, eggs etc. however, milling of whole grain cereals considerably reduces the content of this vitamin.
Vitamin C: Vitamin C also known, as ascorbic acid is truly a wonder nutrient. It ensures clear skin, fresh complexion, prevents wrinkles and premature aging and thus adds to the external and internal beauty. The main sources are citrus fruits and vegetables, e.g., amala, guava, lime, orange, lemon, etc. Cereals and pulses do not contribute to the vitamin C content in the diet if taken in their dry forms. However, soaking and sprouting them increases the Vitamin C content to a considerable extent.
Selenium: Selenium is considered a “micro-mineral” because only very low doses are required but these doses are necessary. It is an antioxidant, which acts with vitamin E to protect the cell membrane and tissues. It helps to slow down the aging process, helps other antioxidants (such as vitamin E) cancel free radicals in the body. It has been shown to help with many skin problems, including acne, when used in daily doses of around 400 micrograms.
Sources: The sources available are whole grain cereals, shellfish, whole grains, Brazil nuts, vegetables, eggs, chicken.
Zinc: Zinc is an important trace mineral. It helps in the production of new skin and hair cells. The deficiency symptoms include skin changes, hair loss; loss of appetite, etc. Sources – Zinc is widely distributed in foods. Red meat and poultry provide the majority of zinc in the American diet. Other food sources include beans, nuts, certain seafood, whole grains, fortified breakfast cereals and dairy products.
Water: Water is essential to keep your skin hydrated. Drink at least 8 to 10 glasses of water everyday.
Author: Juliet Gomes- UAE