There are certain vitamins and minerals that are essential for your skin and hair. A deficiency in any of these nutrients may lead to premature aging, wrinkles, dull skin, graying of hair and hair loss. Have a look at these:

1. Vitamin C: Vitamin C is one of the best defence mechanisms against the sun’s harmful effects. It prevents from inflammation and sun damage. Vitamin C also reverses age damage, by increasing the production of collagen, an element that keeps the skin firm and elastic. Best sources of vitamin C include amla, orange, lemon, guava, sprouts, leafy vegetables, potato with skin (baked or microwave)

2. Vitamin E: Vitamin E provides the first line of defense against UV rays, it is nature’s very own sun blocker. It reduces sun damage and improves skin texture by preventing wrinkles. Best sources of vitamin E include nuts, seeds, fish, wheatgerm oil, liver oil, sunflower oil, eggs, milk and leafy vegetables.

3. Vitamin A: Vitamin A evens out your skin tone and prevents acne and dry, itchy skin. ItBest sources include carrot, beetroot, egg yolk, meat (liver) and dairy products.

4. Biotin: Healthy hair depend on a constant supply of blood, oxygen and nutrients. Biotin prevents hairloss and keeps your hair healthy. It also helps people with brittle nails. Best source of Biotin is nuts – half a cup of peanuts or almonds is good. You can also have peanut butter. It is also found in cauliflower, cheese, eggs, fish, brown rice.

5. Selenium: The mineral selenium and vitamin E work together as skin plumpers and help in keeping the skin smooth and elastic. Selenium also fights damage to cells, caused by smoking or pollution. Best sources include whole wheat products, fish, shellfish, meat(esp kidney), eggs, chicken and garlic. Vegetables grown in selenium rich soil are also good sources.

6. Bioflavonoids: These compounds are potent antioxidants and boost collagen synthesis. Best sources include all brightly colored fruits and veggies like carrots, mangoes, berries, papaya, melon, tomatoes, sweet potato and dark green leafy vegetables.

7. Omega 3 fatty acids: Apart from preventing heart disease, Omega 3 fatty acids also fight inflammation. Some dermatologists prescribe fish or fish oil capsules for those who don’t eat fish to mend damaged skin and hair. Food sources include oily fish like sardines, salmon, cod, mackerel. Flax seeds and its oil are also good sources.

8. Alpha Lipoic Acid (ALA): It is rich in antioxidants and aids in cellular regenration. It regulates blood sugar and reduces inflammation throughout the body. Food sources include organ meats like liver and kidney.

9. Zinc: Deficiency in zinc leads to acne, dandruff and slow wound healing. Best food sources include oysters, crab, meat (liver), poultry, beans, eggs, milk and whole grain cereals.

10. Iron: Iron deficiency leads to dull, lifeless hair and skin. Best sources include red meat, egg yolk, chicken, shrimps, green leafy vegetables, beans, peas (legumes), cereals, dry fruits and walnuts.

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