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Hair, Skin & Vitamins

You are what you eat!

“Life (ayu) is the combination (samyoga) of body, senses, mind, and reincarnating soul. Ayurveda is the most sacred science of life, beneficial to humans both in this world and the world beyond.” Charaka Samhita, Sutrasthana, 1.42-43. 1500 B.C.

Here in this article, I listed various vitamins that are naturally found in food and in supplements, to improve healthy hair, skin, and identifying the importance of good nutrition. Many of these sources can be easily found at home, at your local grocery store or farmer's market.

Vitamins and Minerals

When it comes to Multivitamins and Vitamin supplements, there are so many options. But what may work for me, may not work for you. Before taking any vitamin, supplements talk to your physician about your dietary plan.

To stay active and healthy requires a right balanced diet. Multivitamin supplements don't fully allow vitamins to be absorbed. “Nutritionists recommend food first because foods provide a variety of vitamins and minerals and also dietary factors that are not found in a vitamin or mineral supplement,” said Penny Kris-Etherton, Ph.D., R.D., and Distinguished Professor of Nutrition at the Pennsylvania State University’s College of Health and Human Development.

Not all supplements provide essential nutrients, such as proteins, fat, vitamins, or minerals that you would normally get from food. “If taken on an empty stomach without any food, some of the fat-soluble vitamins will not be absorbed as well as they would if the supplement was consumed with a food that provides fat,” said Kris-Etherton, who also is a volunteer with the American Heart Association. It is essential to absorb the right food intake for having a balanced diet.

There are many healthy diets that have vitamins and minerals, such as fruits and vegetables, beans, whole grains, low-fat protein, and dairy products. The best part is that it is easy to get your vitamins from daily meals.

Now let’s look at some of the vitamin sources that are proven to improve a balanced diet and as a side benefit, expect improvement in your hair and skin.

Water-soluble vitamins

Vitamin B1

Vitamin B1 is an essential nutrient and is found in many foods including yeast, grains, beans, nuts, and meat. It generates energy from nutrients and plays a key role in nerve, muscle, and heart function.

Vitamin B2

Vitamin B2 helps the body break down proteins, fats, and carbohydrates. It includes grains, plants, and dairy products. Supplements for B2 may reduce blood pressure and lower the risk of heart disease.

Vitamin B3

B3 is an important nutrient. It contains yeast, meat, poultry, redfish, cereals, legumes, and seeds. As a supplement, B2 may help lower cholesterol and boost brain function, among other benefits.

Folic Acid (Vitamin B9)

Folic acid is the best for hair growth. It is naturally found a wide variety of food like nuts, fruits, vegetables, and grains. It helps your body produce and maintain new cells, and also helps prevent nerve pain in diabetes, heart disease, dementia, and many others.

Vitamin B12

B12 helps produce red blood cells. Dietary sources of vitamin B12 are found in meat, dairy products, seafood, and eggs.

Biotin (Vitamin B7)

Biotin supplement is best for hair, nails, and skin. It is naturally found in a wide range of food like organ meats, egg yolk, meat, legumes, cauliflower, mushrooms, and nuts.

Vitamin C

Vitamin C supports body functions that include antioxidant defenses, collagen formation, and Immune function. It is mainly found in fruits and vegetables.

Fat-soluble vitamins

Vitamin A

Vitamin A is best for maintaining vision. It's also essential for body growth, immune function, reproductive health, and hair growth. Many foods contain Vitamin A such as cod liver oil, eggs,

fruits, other sources of vegetables.

Vitamin D

Vitamin D has many roles and functions such as bone maintenance and the immune system. The best source of getting Vitamin D is more exposure to the sun, fish oil (omega), plant-based diet. Supplements help with general health and reduce the risk of infections.

Vitamin E

Vitamin E is good for the immune system, cell function, and skin health. It is a powerful antioxidant that may help against UV damage and slow the aging process of your cells. Vitamin E contains, nuts, seeds, greens, and vegetable oil.

My go-to Vitamins!

I not only workout 5 times a week but eating and intake of the right supplements are just as important. It is not just about taking supplements and calling it "the balanced diet". It is what you feed your body and your mind. Not only I get my vitamins and minerals from supplements, but I get my nutrients from main sources like fruits, vegetables, dairy products, and fish. This enables my body to absorb natural nutrition and some of the supplements that have been working well for me are, Multivitamin (Centrum), Biotin (Jamieson), Omega 3 (Nature's Bounty), Vitamin A (Natural Factors), and B12 (Nature's Bounty).

"Take care of your body. It's the only place you have to live" - Jim Rohn

Writer - Gargie Kejriwal

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