Taking care of skin and hair also needs proper intake of vitamins and minerals. But at the same time one should know which vitamins, minerals, compounds are helpful and the sources to get them.Vitamin C: Gives glow, elasticity to your skin. Deficiency of vitamin c can cause discoloration of the skin, wrinkles, and rashes on the skin. Natural sources to get the vitamin c are orange, grapefruit, strawberries, carrots, melons, lime, lemon, green peppers, yellow peppers, tomato, broccoli, cabbage, cantaloupe etc.
Vitamin E: Restores, moistures the skin. Slows the aging process of skin, best antioxidant, prevent stretch marks. Natural sources to get the vitamin e are apple, almonds, almond oil, corn oil, hazelnuts, olives, olive oil, wheat germ oil, peanuts, mango etc.
Vitamin A: Also prevents skin from dryness, wrinkles, aging of skin and pimples. Vitamin A is also good for eye sight. Deficiency of vitamin a can cause flakiness, freckles, itchiness. Natural sources to get the vitamin a are chicken liver and legs, salmon, swiss cheese, cheddar cheese, skim milk, yogurt, apricots, peach, cooked kale, watermelon, corn, beet root etc.
Zinc: One of the important minerals which prevents skin from sagging and wrinkles. It has a natural healing ability. Natural sources to get zinc are roasted almonds, black beans, roasted cashew-nuts, cheddar cheese, chicken breast, chickpeas, kidney beans, oatmeal, oysters, peanut butter etc.
Essential vitamins and minerals for hair: Vitamin A prevents hair from dandruff, psoriasis, dry and brittle hair. Zinc stimulates hair growth. Vitamin E improves blood circulation to the scalp. Vitamin C prevents scalp from boils, pimples.
Iron is the most important mineral for healthy hair. Iron prevents hair loss, makes hair strong.
Natural sources to get iron are almonds, broccoli, chicken liver, pecans, raisins, peanut butter, barley, black beans, potato, spinach, fenugreek, tomato, walnuts, pomegranate etc.
