It is recommended that adults above 14-years-of-age consume between 700-900 micrograms of Vitamin A per day. This vitamin is essential for both hair and skin health because it helps prevent wrinkles and aids in hair growth. To get more Vitamin A in your diet, eat sweet potatoes, carrots, kale, butternut squash, and sweet bell peppers.
Vitamin B2 (Riboflavin) is highly important for skin health because it works to repair skin injuries, dermatitis, and even rosacea. The recommended amount for women and men over 18 is 1.1 milligrams and 1.3 milligrams respectively. To get your fill, eat goat cheese, almonds, pistachios, oily fish, beef, and lamb.
Vitamin B3 (Niacin) is essential in preventing redness and bruising of the skin. Men should consume 16 milligrams a day, women should consume 14 milligrams a day, and pregnant women need 18 milligrams a day. You can obtain your daily requirement by eating poultry, fish, eggs, and leafy greens.
Vitamin B7 (Biotin) is one of the most well-known aids for hair and nail growth. Men and women 18 or older need to consume 30 micrograms a day. Do this by eating green peas, cauliflower, brown rice, oats, and egg yolks.
Vitamin B12 is one of the most important vitamins for your overall health, and when it comes to your appearance, it aids in speeding up hair growth. Adults over 14 need 2.4 micrograms a day, and pregnant females need 2.6 micrograms a day. Clams, smoked salmon, tuna, crab, tofu, and fortified cereals are the best way to meet your vitamin B12 goals.
Vitamin C has many health and appearance benefits including smoothing and firming skin, fading sun spots, and promoting healthy hair. Adults over 18 should consume between 65 and 90 milligrams of Vitamin C per day. It can be found in lemons, oranges, grapefruit, strawberries, kiwi, and cantaloupe.
To promote healthy follicle growth, you need to make sure that you are getting enough Vitamin D. You cannot get the amount you need from food, so be sure to get about 15 minutes of sunlight a day. During winter months, you may also need to take a supplement if you're inside most of the time.
To keep your skin adequately moisturized, you need to make sure you are getting plenty of Vitamin E. One way to get your 14-15 milligrams a day is to purchase sunscreen or moisturizers that contain this vitamin and apply it to your skin.
If you have dark circles under your eyes, you may need more Vitamin K1 in your diet. 200 micrograms a day is standard, and your body can harvest that from kale, spinach, mustard greens, collard greens, parsley, and brussels sprouts.
Finally, aim for 180-200 micrograms of Vitamin K2 a day. This vitamin helps prevent sagging of the skin. You can find it in butter, cheeses, egg yolk, salami, and chicken breast.
Also known as pantothenic acid and panthenol, vitamin B5 has been known for its skin-hydrating properties. So if you’re looking for a vitamin that gives you fresh, dewy, hydrated skin, then find a moisturizer with vitamin B5 in it. To get more vitamin B5, you can add foods like mushrooms, sweet potatoes, milk, lentils to your menu.
For almost 20 years, fern extract has been researched for its skin-saving abilities. Some studies have even found that it provides protection from ultraviolet rays. In addition, if you suffer from eczema, psoriasis, or vitiligo, fern extract is known to help ease the symptoms. You can find fern extract vitamins at basically any grocery store.
Iron is a vitamin that can be found in a ton of different foods that you might eat every day, including spinach, cashews, and red meats. Iron can make your skin glow, help your hair stay vibrant and healthy, and makes your nails stronger and less prone to breakage.
Omega-3 is a vitamin found in fatty fishes like salmon, mackerel, and sardines, but you can also take daily vitamins for it. Omega-3 is well-known for its anti-aging properties as it helps prevent wrinkles in your skin. In addition to its anti-aging effects, it can also help boost your hairline and keep your scalp from flaking.
Collagen is another one of those incredible age-defying vitamins. If you’re 30 or older and you think your complexion is changing due to your age, then it’s highly recommended you try this vitamin. So if you’re looking to defy-age, increase your collagen levels, and help skin elasticity, then this might be the vitamin for you. To get more collagen through your diet, make sure to incorporate foods like beef, chicken, eggs, and beans into your daily menu.
Do you suffer from hormonal breakouts? Well, it might be a good idea to ask your doctor about taking magnesium supplements. Magnesium is known for helping improve your skin’s overall appearance, but it’s especially good at reducing acne and other skin disorders. You can find magnesium in a lot of easy places like in dark chocolate, avocados, nuts, and in some fatty fishes like salmon and mackerel.
Similar to magnesium, zinc is just the thing for those annoying acne breakouts. Zinc is a super-powerful antioxidant that is required for your skin to function as normal. Zinc is also good for healing damaged skin, especially on your scalp. Looking to add some zinc to your diet? Make sure to incorporate foods like shellfish, nuts, eggs, and dairy into your diet.
Selenium is a great vitamin that can help control inflammatory diseases of the skin like psoriasis and eczema. Not only that, but it’s also an incredibly powerful antioxidant that can help with asthma and prevent some forms of cancer. However, you have to be careful not to take too much of this vitamin, or it could have adverse effects. Make sure you talk to your doctor before starting this vitamin. You can also find healthy amounts of selenium in foods like brazil nuts, tuna, oyster, and pork.
Honestly, is there anything that curcumin can’t do? Turmeric is a potent spice that contains the antioxidant curcumin. Turmeric and curcumin are incredibly beneficial to a wide variety of skin issues such as acne and is also known to have anti-aging properties. Curcumin is primarily found in the spice turmeric which can be found in a lot of Asian cuisines.
You’ve probably heard of this one, but keratin is one of the most important vitamins for your hair, nails, and skin. Keratin makes your hair seem fuller and shinier. If you have curly hair, then it helps calm frizziness, which makes your hair easier to style. It helps make your nails stronger and prevents cracking and splitting, keratin is also great for making your skin stronger and better at retaining water. If you're wanting to add a little more keratin to your life, try incorporating food such as blueberries, almonds, oysters, and red meats.