The following table provides information about the various vitamins that are required for healthy skin and hair. Also included are the natural sources of these vitamins, that you may consume to avail their benefits.
|Vitamins||Benefits for Hair||Benefits for Skin||Sources|
|Vitamin A||This vitamin enables healthy sebum production in the scalp, thereby contributing to thicker, more lustrous hair.||Vitamin A is one of the best vitamins for acne-free and elastic skin. It prevents and lightens stretch marks. It also helps with skin problems such as eczema.||Carrots, Pumpkin, Spinach, Chillies, Sweet Potatoes, Mangoes, Dairy products, Liver|
|Vitamin B Complex||People who are looking for vitamins for faster hair growth may consume foods rich in vitamin B complex. They enable the production of cells that allow regeneration of healthy hair. This vitamin also prevents premature graying.||Vitamin B complex is a great choice for people who are affected by dry skin, flakiness, itchiness. This group of vitamins keeps the skin soft.||Whole grain foods (Wheat bran, Barley, Rice bran), Eggs, Beans (Legumes), Lentils, Organ meats, Bananas, Chicken, Tuna|
|Vitamin C||Vitamin C has antioxidant properties, that help keep the scalp free of dandruff. It also promotes and improves the blood circulation.||This is one of the best anti-aging vitamins for skin. It enables the production of collagen and prevents wrinkles. Also, it keeps the skin clear and soft.||Citrus fruits, Guava, Papaya, Kiwi, Green leafy vegetables, Broccoli, Capsicum, Red chillies|
|Vitamin D||Vitamin D plays an important role in preventing hair loss and flakiness of the scalp. Thus, it is one of the many vitamins that are required for healthy hair growth.||It helps prevent psoriasis, flaky skin, and itchiness.||Dairy products, Herrings, Tuna, Fish oils, Egg yolk, Sunflower seeds, Sardines, Sunlight|
|Vitamin E||People who are affected by hair loss can benefit from vitamin E. It promotes hair growth by increasing blood circulation to the scalp and results in thick, glossy hair.||It improves skin elasticity, and prevents the effects of pollution. I also prevents the effects of stress from showing on the skin.||Safflower oil, Peanut oil, Peanut butter, Sunflower seed oil, Sunflower seeds, Almonds, Olive Oil|
|Vitamin H (Biotin)||Biotin prevents hair loss and improves the overall quality of hair.||For skin, biotin works to prevent rashes and dry skin.||Egg yolk, Yeast, Liver, Kidney, Milk|
Vitamin K is also one of the important vitamins for healthy skin. Topical application of creams rich in this vitamin helps in reduction of dark circles and wrinkles under the eye. Though all the aforementioned vitamins are available naturally, in some cases you may be advised to take to vitamin supplements. However, this should only be done after consultation with your doctor. In the meanwhile, simply by monitoring the intake of these vitamins, you can get healthy hair and flawless skin.
Disclaimer: This Buzzle article is for informative purposes only and does not, in any way, intend to replace the advice of an expert.