Eating Your Way to Healthy Skin and Hair

We all know that healthy skin and hair starts from the inside out. A vitamin-rich diet helps to fuel and nourish our bodies in more ways than one. So, let’s eat our way to health (and beauty)! Here’s a list of vitamins and minerals, and how they can benefit your skin and hair:

Vitamin A
Benefits: Helps to control acne, and reduces lines and wrinkles. Moisturizes scalp and keeps hair healthy.
Dx: Dry and flaky skin. Hair loss.
Rx: Cod liver oil, sweet potatoes, carrots, and dark leafy vegetables.

B-Complex Vitamins
Benefits: Increases hair elasticity, produces  keratin, and protects against dryness.
Dx: Dermatitis, hair loss
Rx: Oats, rice, eggs, beef liver, and fish.

Vitamin C
Benefits: Helps with collagen production.
Dx: Dry skin, and redness.
Rx: Citrus fruits, strawberries, leafy greens, bell peppers, cauliflower, and broccoli.

Vitamin D
Benefits: Aids in hair production.
Dx: Dermatitis, and hair loss.
Rx: Sunlight ☀ salmon, tuna, cod/cod liver oil.

Vitamin E
Benefits: Helps reduce the appearance of rough, dry skin and hair.
Dx: Overly dry skin and hair.
Rx: Nuts, olives, avocados and leafy greens.

Benefits: Helps red blood cells carry oxygen to your cells. Beneficial for ALL bodily functions.
Dx: Hair loss due to anemia.
Rx: Red meat, flax seed, molasses, and green, leafy vegetables.

Vitamin K
Benefits: Helps to eliminate dark circles and bruises.
Dx: Discoloration on the skin
Rx: Dark, leafy greens.

Benefits: Hair tissue growth and repair.
Dx: Hair loss.
Rx: Beef, spinach, oysters, and flax seed.

Most of the nutrients we need can be found in the foods that we eat. However, if you find that you are deficient in any vitamin or mineral, then taking a supplement may be helpful. PLEASE CONSULT WITH YOUR DOCTOR before starting a new daily vitamin/supplement regimen. They may be able to help you decide what vitamins and doses you will need. With love,


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