How to give our hair, nails and skin the necessary vitamins? How to determine what exactly they are missing? And how to avoid hypervitaminosis, trying to feed the body with everything? After all, an excess of vitamins also negatively affects our condition, as well as a lack.
What vitamins do our hair, skin and nails need first of all, and how to properly take them with other vitamins?
A + E for healthy skin
These vitamins will not return you to your former youth, but they are quite capable of halting the aging process and significantly improving the condition of the skin. Retinol (A) and tocopherol (E) stimulate the formation of elastin and collagen fibers, and are also powerful antioxidants and protect the skin from the harmful effects of the environment. Retinol also prevents toxins from accumulating in skin cells and retains the necessary moisture in them.
At the same time, the use of these vitamins is effective when vitamins B2 and PP enter the body, which also supply cells with oxygen, vitamin C, which strengthens blood vessels, and vitamin H, which fights inflammation.
An excess amount of vitamin A leads to the appearance of age spots and dehydration of tissues, vitamin B1 – provokes herpes, and vitamin B5 – redness and burning of the skin, B12 – acne. An excess of vitamin C leads to acne.
Sources of: the leaders in the content of vitamins are fruits. You can eat them raw, and you can also make masks based on them for the face and other skin areas.
B3 + B5 for shine hair
Along with cosmetics for shine and hair health, include foods with these vitamins in your diet. Vitamin B3 promotes the formation of natural pigment in the hair, and B5 moisturizes the strands at the very roots of the hair. It is also important to combine these vitamins C, A, E and C, which will enhance hair growth and protect them from ultraviolet radiation.
Outwardly, it is recommended to purchase these vitamins in liquid form and add them to your usual hair masks and shampoos. At the same time, it is better to use only one vitamin for some time, and then change it.
Sources: Look for foods like cucumber, banana, and cream.
B1 + C for strong nails
These vitamins not only stimulate nail growth, but also significantly strengthen the structure of the nail plate. Vitamin B1 (thiamine) is involved in the formation of the protein keratin – the main component of the stratum corneum. Vitamin B5 (pantothenic acid) helps to eliminate the problem with peeling nails. Together with vitamin C, they normalize the water balance in the tissues, and the lack of moisture is precisely the reason for stratification.
An excess of these vitamins can provoke cracks on the nail plates, therefore the therapeutic vitamin course for nails should not exceed 4-5 weeks.
Sources: Thiamine is found in leafy green vegetables, buckwheat and oatmeal, sprouted wheat grains, liver, dairy products, and eggs. Vitamins for nail growth are found in acidic fruits and natural oils.
Be healthy!
Recall that earlier we told you which 10 products are basic for beauty and youth, and also advised what to eat to make your hair look just brilliant.