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- Mayo Clinic: 5 Tips for Healthy Skin
- Mayo Clinic: Healthy Skin
- National Institutes of Health: Vitamin A
- National Institutes of Health: Vitamin C
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What Vitamins Are Good for Hair Growth and Healthy Skin?
Vitamins good for hair growth and healthy skin will help fight any free radicals found in your body. Free radicals break down your cells and cause symptoms of unhealthy skin and hair such as wrinkles and hair loss, according to the National Institutes of Health and the Mayo Clinic. Fight your free radicals by consuming vitamins that act as antioxidants in your body. Incorporate these vitamins into your daily routine for the best results.
Vitamin A will help your hair and skin health. This antioxidant vitamin helps normalize cell growth, maintain healthy skin, form collagen and increase your cell renewal rate, according to the National Institutes of Health. The first antioxidant used in nonprescription wrinkle creams was retinol, a vitamin A compound, according to the Mayo Clinic. Apply retinol to your skin via creams, lotions or other skin care products.
Dietary sources of retinol include vitamin A-fortified foods, whole milk and liver. Fruits and vegetables contain carotenoids, which are dark-colored dyes that turn into vitamin A, according to the National Institutes of Health. Carotenoids contain beta carotene, an antioxidant. Start eating brightly-colored produce to get your vitamin A in the form of beta carotene.
Vitamin C is good for your hair growth and healthy skin. Vitamin C may help your skin look younger, according to the Mayo Clinic. Vitamin C plays an essential role in forming collagen. Collagen, a protein, stimulates skin production, according to the National Institutes of Health. Collagen is what helps keep your skin elastic and supple, according to the Mayo Clinic. You need to replenish this nutrient daily since your body does not produce nor store it. As an antioxidant, vitamin C helps increase blood circulation throughout your body, according to holisticonline.com. Increased blood circulation stimulates your hair follicles, causing hair growth.
Get your vitamin C through supplements, powders or dietary sources. Vitamin C-rich foods include most fruits and vegetables, according to the National Institutes of Health.
Vitamin E acts as an antioxidant that helps fight free radicals that can damage your skin, hair and body tissues. Free radicals play a role in aging, according to the National Institutes of Health. Your body needs vitamin E to form red blood cells. The vitamin stimulates hair growth by increasing blood circulation to your scalp, according to holisticonline.com. Massage some vitamin E oil into your scalp to help your hair health. Do not apply vitamin E directly to your face since it may result in a skin rash, according to the National Institutes of Health.
Eat vitamin E-fortified foods such as breads and cereals. Other dietary sources of vitamin E include wheat germ, nuts and seeds, olives, asparagus and leafy greens. Leafy greens include lettuce varieties such as romaine, red leaf, green leaf and endive. Other leafy greens spinach, turnip greens, collards, bok choy, mustard greens and dandelion greens, according to the American Heart Association. Plant-based oils contain rich amounts of vitamin E. These include sunflower, cottonseed, canola and olive oils. Another option involves getting your vitamin E as a solo supplement or as part of a multivitamin.
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