Vitamins for skin and hair and their sources

The most important vitamins necessary for healthy skin and hair

Each of us needs a complex of vitamins, elements, amino and fatty acids to build skin and hair cells . In this article we will discuss the most important vitamins for skin and hair and their natural sources

• Vitamin A
• Vitamin D
• The vitamin B group includes:
  • B1 (thiamine )
  • B2 (riboflavin )
  • B3 (niacin )
  • B5 (panthothenic acid )
  • B6 (Pyridoxine )
  • B7 (biotin )
  • B9 (folic acid )
  • B12 (cobalamin )
• Vitamin E
• Vitamin C

The most important natural sources of skin and hair vitamins

Vitamins for skin and hair are divided into two

• Fat-soluble vitamins: they are stored in the body in the liver, fat, muscles, namely:
  • Vitamin A
  • Vitamin D
  • Vitamin E
  • Vitamin B12 (cobalamin )
• Water-soluble vitamins: they are not stored in the body, so the body's need for them must be taken daily, namely:
  • B1 (thiamine )
  • B2 (riboflavin )
  • B3 (niacin )
  • B5 (panthothenic acid )
  • B6 (Pyridoxine )
  • B7 (biotin )
  • B9 (folic acid )
  • Vitamin C

Taking care to take vitamins that are stored in the body weekly and taking vitamins that are not stored in the body daily will reflect on the health of your hair and skin significantly and will give your skin freshness and youth and give your hair strength and healthy growth.

Natural sources of skin and hair vitamins, and a sufficient amount of them for the health of your hair and skin

• Oily fish such as salmon, sardines and mackerel. (One fish per week )
• Red meat. ( 500 grams per week )
• Chicken breasts. (Once a week )
• Liver (it is not recommended to take it more than once a week to avoid a high dose of vitamin A ).
• Eggs. ( 7 eggs per week )
• Almonds . (23 tonsils per day )
• Sunflower pulp. (4 times a week the amount of hand filling )
• Oranges and orange juice. (Daily glass of juice )
• Broccoli. ( 150 grams twice a week )

Nutritional supplements rich in skin and hair vitamins for the health of your hair and skin

• Mothernest, Gomez vitamins, with biotin and zinc, for hair and skin. (Eat two pieces a day for 3 months )
• Beauty jams for hair and nails ( take two pieces a day for 3 months )
• Vitabiotics Perfectil vitamins and minerals (capsule once a day with the main meal )
• Arkopharm forcapil hair and nail tonic ( take two capsules daily in the morning for 3 months )

Sources

• Vitamins: MedlinePlus Medical Encyclopedia
• Is it healthy to eat eggs every day? – Mayo Clinic Health System
• Information sheet: Meat and cancer | Cancer Council
• Fish and shellfish – NHS (www.nhs.uk)
• Prospective cohort study of broccoli consumption frequency and all-cause and cause-specific mortality risks – PMC (nih.gov)
• 5 Surprising Health Benefits of Orange Juice (healthline.com)

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