Foods Rich in Vitamins & Minerals for Healthy Hair & Skin

We all know how important vitamins and minerals are to our body. Not only they help to prevent common and uncommon ailments, but also help to rejuvenate our skin and protect our hair. No need to buy any supplements! Minerals and vitamins for healthy hair and natural skin are available aplenty in our foods.

Perhaps one of the most common passions among urban eves is to get a glowing, radiant skin and healthy hair. They look for various ways of acquiring a fresh and a younger complexion and naturally strong hair. Some are so desperate that they won’t mind purchasing pricey supplements no matter how much expenses are involved, but the answer may lie somewhere else.

Below are the list of many important vitamins and minerals and their natural sources. Eating foods rich in minerals and vitamins can help produce a glowing texture and lustrous locks.

Minerals and Vitamins for Healthy Hair and Glowing Skin:

1. Vitamin C: If you are exposing yourself to sunlight very often, your skin won’t like it. The ultraviolet (UV) rays from sun can damage the outer layer of the skin. The UV rays are also potent enough to generate free radicals that may produce cancerous cells in our body. Presence of vitamin C in our body is the best armor against the sun’s rays. It not only guards our skin against many damages but also helps reverse the aging process. On an average you may need a dose of one gram of vitamin C every day. It is best found in fruits like oranges, lemon, amla (Indian gooseberry), guava, and a boiled potato with skin.

2. Vitamin A: Vitamin A can be very helpful in curing problems skin problems such as acne, dry and itchy skin. Natural foods containing vitamins and minerals are apples, egg yolk, dairy products.

3. Amino acids: Premature graying of hair can be a result of lack of phenylalanine amino acids. The best sources of acquiring phenylalanine are nuts and milk products including low-fat cheese and buttermilk.

4. Bioflavonoids and Cartenoids: These compounds can be mostly found in plants. A regular consumption of foods rich in cartenoids and bioflavonoids may help protect the outermost layer of our skin from the dangerous ultraviolet rays of sunlight. Many brightly colored fruits and vegetables like carrots, papayas, oranges, mangoes and tomatoes are rich in these compounds.

5. Vitamin E: Vitamin E is also very helpful in protecting our skin from harmful ultraviolet rays. That’s why it is known as a natural sun buster. It also maintains a shiny skin texture. Wheat germ oil, fish liver oil, nuts, eggs, and milk are very good sources of vitamin E. Consumption of foods such as shell-fish, garlic, meat, chicken and wheat products rich in vitamin E and selenium can act as great skin nourishers and increase its smoothness and elasticity.

6. Omega-3 fatty acids: They are not only well known for their contribution in prevention of heart disease and other ailments but also help to protect our skin and hair. Many dermatologists prescribe fish (major source of omega-3 fatty acid) to rejuvenate skin and hair. Good sources of omega-3 fatty acids are mackerel, cord, salmon, and sardine.

7. Zinc: Zinc has been proved very good against acne as it is a key mineral for healthy and dandruff-free hair. You can get zinc from different foods. Crab and oyster are one of the best sources of zinc. Even foods like whole grains, cereals, beans, liver, eggs, and milk are also rich in zinc.

8. Iron: Deficiency of iron can result into dull hair and skin. Iron can be found in many fruits and vegetables. Red meat, chicken, shrimp, egg yolk are also good sources of iron. In vegetables, iron can be found in leafy greens such as spinach and collard greens.

Further Reading

"Top 10 Foods for Healthy Hair https://www.webmd.com/skin-beauty/features/top-10-foods-for-healthy-hair

"Skin Nutrition: Vitamins and Minerals for your Skin" https://www.webmd.com/skin-problems-and-treatments/features/skin-nutrition?page=2