Vitamins A,C and E are all very good for skin and hair. A balanced diet full of fruits and vegetables, protein, low-fat dairy and whole grains will ensure that the necessary nutrients are getting into the body so it can look and feel its best.
Vitamin A
According to the book "Prescription for Nutritional Healing," vitamin A helps with skin disorders such as acne. It helps maintain and repair epithelial tissue, which is part of the skin. It is an antioxidant that protects against free-radical damage and aids cell growth. According to "Prescription for Nutritional Healing," protein cannot be utilized by the body without vitamin A."
People with excessively dry skin or hair may be deficient in vitamin A.
According to the book "Personal Nutrition," vitamin A can be found in the form of beta carotene in these foods: dark, leafy green vegetables such as broccoli and spinach; winter squash; sweet potatoes; and carrots. It can also be found in dairy products such as milk and cheese, and eggs.
Vitamin C
Vitamin C, also called ascorbic acid, is good for skin and hair because it is also an antioxidant needed for cell repair and tissue growth. According to "Prescription for Nutritional Healing," vitamins C and E work synergistically. Vitamin E looks for free radicals and vitamin C destroys them.
Vitamin C must be obtained through the diet because the body can't manufacture it.
According to "Prescription for Nutritional Healing," sources of vitamin C include: citrus fruits, berries, broccoli, peppers and watercress.
Vitamin E
Vitamin E helps reduce scarring from wounds, and "promotes healthy skin and hair," according to "Prescription for Nutritional Healing." It's also an antioxidant that prevents damage to cells.
Vitamin E is found in dark-green, leafy vegetables, legumes, whole grains, oatmeal, sweet potatoes and wheat germ.
Biotin
Biotin, a B-complex vitamin, is needed for healthy hair and skin. According to "Prescription for Nutritional Healing," a biotin deficiency can lead to a dry, itchy scalp or hair loss. It can be found in cooked egg yolks, meat and poultry, soybeans, saltwater fish and whole grains.
Warning
Taking large amounts of vitamin A for a long time is toxic to the liver. Excessive vitamin A can cause an enlarged liver and spleen, hair loss and cracks in the corner of the mouth.
According to "Prescription for Nutritional Healing," aspirin and vitamin C taken together in large amounts can irritate the stomach. Ulcers could possibly develop. Chewable vitamin C tablets can damage tooth enamel. If pregnant, vitamin C supplementation shouldn't exceed 5,000 milligrams daily. Vitamin C levels in the body are affected by painkillers, alcohol and antidepressants.
Zinc is needed to maintain vitamin E levels. "Prescription for Nutritional Healing" recommends that people with diabetes, rheumatic heart disease or an overactive thyroid not exceed the recommended dose of vitamin E. People on blood thinners shouldn't take more than 1,200 international units daily. This is because vitamin E may act as an anticoagulant and could increase the risk of bleeding.
References
- Prescription for Nutritional Healing; James F. Balch and Phyllis Balch; 1997
- Personal Nutrition: Marie A. Boyle and Sara Long; 2007
- MedlinePlus
Member Comments