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Vitamins to maintain healthy hair and skin:

As taking natural nutritional supplements and vitamins useful for hair and skin is the solution to many problems, such as dry skin, chapped lips, and dull hair, and in this article we will learn about the best hair and skin vitamins that we recommend:

Vitamin A:
As vitamin A helps in the production of the skin oil substance, which moisturizes the scalp, and works to maintain the health of hair, and all body cells need vitamin A to grow, including hair, which is one of the fastest growing tissues in the human body, and the problem of hair loss has been linked. Hair with either a low or an excessive amount of vitamin A, which is considered a natural source of vitamin A is the intake of foods rich in beta-carotene; Because it is converted in the body to vitamin A, and examples of these foods, sweet potatoes, carrots, squash, spinach and kale.

Vitamin C:
Where vitamin C is used is one of the main ingredients in skin care products that fight aging, because it has the ability to fight cancer, because it is considered a strong antioxidant, and for its effective role in the production of collagen necessary for the health of the skin, and it is worth noting that taking vitamin C through the mouth where It increases the effectiveness of sunscreen cream in protecting from harmful rays, in addition to it reduces cell damage and skin dryness, speeds up the healing process of wounds, as well as reduces the appearance of wrinkles, and the benefit of vitamin C for hair is that it promotes growth and combats hair loss and increases hair density and reduces Dandruff, and hair loss may result from its deficiency, and vitamin C helps in the absorption of iron, which is important for hair growth, and contributes to the production of collagen as an indispensable part of the hair structure.

Vitamin K:
As this vitamin is very important in the treatment of cuts, bruises, and the effects of surgery. Because it helps in the process of blood clotting, and vitamin K contributes to treating many skin problems, such as stretch marks, visible veins, scars, dark spots, and dark circles under the eyes, and vitamin K creams are also used after surgeries. To reduce swelling and swelling in the skin, and accelerate the healing process, but its effect on the skin is less than the effect of vitamin E and C, and adults need this vitamin from 90 to 120 micrograms per day, and it can be obtained from natural foods, such as: cabbage, spinach, and lettuce And green beans.

Vitamin D:
Where cholesterol is converted into vitamin D inside the body as a result of the skin's absorption of sunlight, then vitamin D is transferred to the liver and kidneys to be distributed from there to the rest of the body to contribute to the production of healthy cells, including skin cells, where vitamin D helps in the degree of skin tone, as it has A role in treating psoriasis, where a type of vitamin D manufactured and named locally is used on the skin to reduce its inflammation and irritation, and the side effects of its use are few, and the body needs a daily dose of vitamin D by 600 international units, and to enhance the amount of vitamin D that we get naturally is preferred Exposure to the sun ten minutes a day.
Vitamins of category B:
 This family includes 8 vitamins: B 1, B 2, B 3, B 5, B 6, B 7, B 9, and B 12. These vitamins have an effect on most vital functions in the body: metabolism, energy, nervous system, and muscles ... Also, the ability of these vitamins to activate the cell renewal mechanism contributes to promoting healthy hair growth, and vitamin B7 is called "biotin". The best vitamins for promoting hair growth, as it contains keratin protein, which is frequently added to hair care products. Biotin helps in the formation of amino acids from proteins in foods, so it helps moisturize hair, strengthen it, and increase its smoothness. As for its most prominent sources, they are: green leafy vegetables, carbs, egg yolks, peanut butter, avocados, salmon, mushrooms, lentils, and peas, and vitamin B12 is among the most important vitamins useful for promoting healthy hair growth, and many of us suffer from a deficiency. It is usually found in meats and dairy products. The remaining B vitamins are found in carbs, bananas, carrots, whole grains, green vegetables, broccoli, oats, soybeans, and avocados. It is worth noting that it is difficult to store B vitamins because they are soluble in water, and this calls for regular consumption of foods rich in these vitamins.