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Vitamins that boost natural beauty with the monsoon blues hitting you very often, you might be dwelling in the seasonal changes that keep you rejuvenated every now and then. It’s okay if you forget to take care of your health and body for quite some time. But you dare to forget the whole season? The answer is a perfect NO, as you know you need to take extra care of your skin, hair, and health. As you can find noticeable changes in weather, taking formidable steps would decrease your efforts as the season continues.
A vitamin is an organic molecule (or related set of molecules) which is an essential micronutrient—that is, a substance which an organism needs in small quantities for the proper functioning of its metabolism but cannot synthesize, either at all or in sufficient quantities and therefore must obtain through its diet. The term vitamin does not include the three other essential nutrients: essential mineral (nutrient)s, essential fatty acids, and essential amino acids. Some substances can be synthesized by a certain organism, but not by another: that substance is not a vitamin in the first instance, but it is in the second. Most vitamins are not single molecules, but groups of related molecules called vitamers. Vitamins are classified by their biological/chemical activity, not their structure. The thirteen vitamins required by human metabolism are vitamin A (retinol and carotenoids), vitamin B1 (thiamine), vitamin B2(riboflavin), vitamin B3 (niacin), vitamin B5 (pantothenic acid), vitamin B6 (pyridoxine), vitamin B7 (biotin), vitamin B9 (folic acid or folate), vitamin B12 (cobalamins), vitamin C (ascorbic acid), vitamin D (calciferol), vitamin E (tocopherols and tocotrienols), and vitamin K (quinones).
Types of Vitamins
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| Vitamin generic descriptor name |
Vitamer chemical name(s) (list not complete) | Solubility | United States Recommended dietary allowances (male/female, age 19–70) |
Deficiency disease | Upper Intake Level (UL/day) |
Overdose syndrome/symptoms | Food sources |
|---|---|---|---|---|---|---|---|
| Vitamin A | Retinol, retinal, and four carotenoids including beta carotene |
Fat | 900 µg/700 µg | Night blindness, hyperkeratosis, and keratomalacia | 3,000 µg | Hypervitaminosis A | Liver, orange, ripe yellow fruits, leafy vegetables, carrots, pumpkin, squash, spinach, fish, soy milk, milk |
| Vitamin B1 | Thiamine | Water | 1.2 mg/1.1 mg | Beriberi, Wernicke-Korsakoff syndrome | N/D | Drowsiness and muscle relaxation | Pork, oatmeal, brown rice, vegetables, potatoes, liver, eggs |
| Vitamin B2 | Riboflavin | Water | 1.3 mg/1.1 mg | Ariboflavinosis, glossitis, angular stomatitis | N/D | Dairy products, bananas, popcorn, green beans, asparagus | |
| Vitamin B3 | Niacin, niacinamide, Nicotinamide riboside | Water | 16 mg/14 mg | Pellagra | 35 mg | Liver damage (doses > 2g/day) and other problems | Meat, fish, eggs, many vegetables, mushrooms, tree nuts |
| Vitamin B5 | Pantothenic acid | Water | 5 mg/5 mg | numbness. সহজ বাংলা: ঝিনঝিন/অবশ/জ্বালাভাব।" data-rx-term="paresthesia" data-rx-definition="Paresthesia means abnormal feelings such as tingling, pins and needles, burning, or numbness. সহজ বাংলা: ঝিনঝিন/অবশ/জ্বালাভাব।">Paresthesia | N/D | Diarrhea; possibly nausea and heartburn. | Meat, broccoli, avocados |
| Vitamin B6 | Pyridoxine, pyridoxamine, pyridoxal | Water | 1.3–1.7 mg/1.2–1.5 mg | Anemia peripheral pain, numbness, tingling, or weakness. সহজ বাংলা: স্নায়ুর ক্ষতি/সমস্যা।" data-rx-term="neuropathy" data-rx-definition="Neuropathy means nerve damage or irritation causing pain, numbness, tingling, or weakness. সহজ বাংলা: স্নায়ুর ক্ষতি/সমস্যা।">neuropathy | 100 mg | Impairment of proprioception, nerve damage (doses > 100 mg/day) | Meat, vegetables, tree nuts, bananas |
| Vitamin B7 | Biotin | Water | AI: 30 µg/30 µg | Dermatitis, enteritis | N/D | Raw egg yolk, liver, peanuts, leafy green vegetables | |
| Vitamin B9 | Folates | Water | 400 µg/400 µg | Megaloblastic anemia and deficiency during pregnancy is associated with birth defects, such as neural tube defects | 1,000 µg | May mask symptoms of vitamin B12deficiency; other effects. | Leafy vegetables, pasta, bread, cereal, liver |
| Vitamin B12 | Cyanocobalamin, hydroxocobalamin, methylcobalamin, adenosylcobalamin | Water | 2.4 µg/2.4 µg | Pernicious anemia | N/D | None proven | Meat, poultry, fish, eggs, milk |
| Vitamin C | Ascorbic acid | Water | 90 mg/75 mg | Scurvy | 2,000 mg | None known | Many fruits and vegetables, liver |
| Vitamin D | Cholecalciferol (D3), Ergocalciferol (D2) | Fat | 15 µg/15 µg | Rickets and osteomalacia | males and females 15 µg/ >70 years 20 µg | Hypervitaminosis D | Lichen, eggs, liver, certain fish species such as sardines, certain mushroom species such as shiitake |
| Vitamin E | Tocopherols, tocotrienols | Fat | 15 mg/15 mg | Deficiency is very rare; sterility in males and miscarriage in females, mild hemolytic anemiain newborn infants | 1,000 mg | Possible increased incidence of congestive heart failure. | Many fruits and vegetables, nuts and seeds |
| Vitamin K | Phylloquinone, menaquinones | Fat | AI: 110 µg/120 µg | Bleeding diathesis | N/D | Decreased anticoagulation effect of warfarin. | Leafy green vegetables such as spinach; egg yolks; liver |
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Simple Skin, Hair, And Health Care Tips for Monsoon
The resistance of the body is naturally reduced because of the infections one commonly faces in the monsoon. These include common cold, flu, indigestion problems, jaundice, cough, dysentery, typhoid, etc. So, it is important that you need to take care of the food you eat and the water you drink. You also get affected by skin diseases like prickly heat, eczema, etc.
Besides, it is important to take care of your pretty good hair especially in the rainy season. Your hair remains moist for a longer time and even after a shower you still find it difficult to dry and it remains moist because of the humid climate. Wet hair may lead to a bad odor. So here are some tips to take care of your skin, hair, and body to maintain a healthy and good look all through the monsoon.
Skin Care Tips
There is a lot more to take care of your skin this monsoon as dust particles easily settle on your skin which eventually damages the regular soft and toned look your skin possesses. Here are some tips to maintain your skin healthily
- Most of the time use soap-free cleansers and a good scrub so as to keep your skin moist all the time.
- An alcohol-free toner is suggested as the high humidity could open up your pores (Toning is usually followed after cleansing).
- Most of them stop using sunscreen once the climate turns cool, but you must continue it even if it is cloudy.
- Heavy makeup is a huge turn-off in rains, better if one opts for waterproof makeup.
- Opt for a lotion-based serum, which keeps your skin rehydrated and brightens it up.
- Avoid bleaching and facials in this season, as bleaching could do more harm to your face, and facial makes your skin rough.
- Wash your lips at night and apply some milk cream. Avoid lipsticks especially the dark-shaded ones. Apply coconut oil if they are slightly cracked.
- Waxing, pedicure, and manicure are always recommended to give your skin and body a toned look all the time.
- Always wash your face, hands, and feet as soon as you reach your home with lukewarm water. This makes you feel refreshed and stay healthy.
However, there are different other methods based on whether the skin is oily or dry. These are the general tips that you must follow as the season begins.
Hair Care Tips
It is as important to take care of your hair as you take care of your body. The best method is to keep good care by following some safety measures
- Most of the time try to protect your hair from rains, but that’s something impossible as we get caught in rains at least once in a while.
- As you reach home better wash your hair with mild shampoos and let it dry.
- Always apply shampoos in a gentle manner and do not forget to use a conditioner in this season after every wash.
- At night times, massage your hair with warm coconut oil and comb your hair for the even distribution of oil on your scalp and hair.
- You can also try applying warm oil mixed with curry leaves for your hair to remain thick and black.
- Usually, in this season you invite an itchy scalp because of dandruff or some other reasons. For such irritating scalp applying neem oil is the best remedy.
- Replacing herbal products in place of heavy organic shampoos and conditioners to maintain the natural glossy look of the hair would be best suggestible.
- Hair coloring is not a good idea in this season as it takes very long to wash your hair and dry. Keep it as natural as possible.
- Beer is a good conditioner. Initially wash your hair with beer and after a few minutes wash it off with cold water. This tip helps your hair in adding glow to your hair.
- Use of hair dryers though necessary it is better suggested if you limit its usage. Instead, opt for dry towels to remove moisture from your hair.
Till the end of this season, it is better suggested to keep your hair as simple as possible and avoid elaborate hairstyles. Nothing can beat natural beauty.
Health Tips
You need to be extremely careful in maintaining a healthy diet this season as the food we intake is more prone to fungal, viral, and bacterial infections which naturally affect the body’s immunity.
- Continue drinking plenty of water in this season as it is important to keep your body hydrated every time.
- Wash all the fruits and vegetables, especially the green leafy vegetables and cauliflower as they play a host for worms and larvae and dirt from streets.
- Keep your body warm as it becomes easy for viruses to attack once the body temperature cools down.
- Avoid uncooked fruits and salads in this season as the possibility of getting caught by germs in these kinds of foods is much higher.
- Instead, eat salads blanched in boiling water to disinfect them and a healthy vegetable soup that keeps your body warm. This helps your skin nourish from the inside.
- If you are suffering from asthma and insulin is low or not working well. সহজ বাংলা: রক্তে চিনি বেশি থাকার রোগ।" data-rx-term="diabetes" data-rx-definition="Diabetes is a condition where blood sugar stays too high because insulin is low or not working well. সহজ বাংলা: রক্তে চিনি বেশি থাকার রোগ।">diabetes, avoid staying near wet walls as it could be more harmful which increases the growth of fungus.
- Including garlic, pepper, ginger, turmeric, jeera powder, and coriander in your diet as it helps in reducing indigestion problems and improves your immune system.
- Do not walk barefooted or wear wet shoes in this season specifically suggested for diabetic patients.
- Increase milk products, nuts, and soya products which give your hair a natural healthy look.
- Maintain general hygiene and avoid roadside vendor food as the food easily gets affected by bacteria and fungi.
- Fresh foods are the best served this season and avoid any food that is straight away from the fridge.
- Avoid sleeping in the daytime and extreme physical exercises but do not forget to regulate your exercises to stay fit and healthy.
Following these general skin, hair, and health tips for your body would definitely help you to gear up your monsoon blues. Get ready to glow this monsoon.
Inner health, outer glow
“Your skin is an outer reflection of your inner health, As a registered dietician, she suggests peeking into other people’s grocery carts as you shop. “We look just like the food we buy. Carts filled with white bread, doughnuts, soft drinks, and potato chips are most likely pushed by people with pasty completions and lifeless hair,” she says.
In contrast, the person pushing a cart loaded with fresh spinach and strawberries, fat-free milk, whole-wheat bread, fresh salmon, and beans most likely has a rosy glow and healthy, shiny hair. “What you eat affects how you look, both today and down the road,” she explains.
Beauty diet tips
Some of the worst things we can eat when it comes to appearance include fatty foods (especially when the fats are from meat), full-fat dairy, processed foods, refined grains, excessive added sugar, alcohol, and salty foods. Bye-bye beer and extra cheese pizza! The good news is that the nutrients needed for a healthy glow also revitalize your whole body, so making diet changes to improve your skin and hair will have an even larger positive effect. Somer suggests following these guidelines on what we should be eating every day:
- At least nine colorful fruits and vegetables
- Five or more servings of 100 percent whole grains
- Three servings of calcium-rich foods
- Two servings of iron/zinc-rich foods, such as extra-lean red meat, chicken breast, seafood or legumes
- At least eight glasses of water
The brighter, the better
When shopping for products at the grocery store, remember that the brighter the color, the more antioxidants in them, says Dr. Angela Vecellio of Palm Beach Medical. “Take bell peppers for example. They come in four colors: green, red, orange and yellow. The yellow bell pepper has 30 percent more antioxidants than the green bell pepper. Other sources of antioxidants are berries (blueberries, raspberries, strawberries, blackberries, and cranberries).”
The most important beauty foods
Deficiency in any nutrient will cause changes in the skin, hair, and nails, as well as in blood circulation, which supplies nutrients to the skin and removes toxic waste products, Somer explains. Here are the most important things we need and what happens when we don’t get enough:
DHA: Omega-3 fats make hair shiny, protect skin from sagging and wrinkling, speed healing, slow aging, and reduce skin cancer risk. Get the glow-inducing benefits from omega-3-rich seafood, antioxidant-packed produce, nuts, and olive oil.
- Antioxidants – This helps protect the skin from free-radical damage (which can cause rough texture, wrinkles, and sunspots), but frequent sun exposure and smog deplete them. Since it takes up to three months to accumulate antioxidants in the skin, load up on colorful fruits and vegetables every day.
- Zinc – This trace mineral helps maintain collagen and elastin fibers that give skin its firmness and help prevent sagging and wrinkles. Zinc is important in healing cuts and scrapes, while a deficiency causes dry, rough skin.
- B vitamins – Poor intake of almost any B vitamin can cause dry or scaly skin, itching, and a burning sensation. Vitamins B2 and B6 also are important in maintaining the oil-producing glands, which keep skin moist and smooth.
- Vitamin A – This fat-soluble vitamin is essential for maintaining epithelial tissues, and skin is the largest epithelial tissue you have. Skimp on this vitamin and your skin might be dry, scaly, and rough.
Why vegetables are so crucial
According to popular registered dietitians and personal trainers, The Nutrition Twins, veggies are naturally rich in water, so they create moisture within your skin, plumping the cells and filling the crevices. “Think of them as your body’s natural lotion, plus a whole lot more.”
Here’s what else they’ve got:
Vitamin C – Keeps skin youthful and elastic by aiding in collagen formation. Think tomatoes, cucumbers, bell peppers, broccoli, and potatoes.
Beta-carotene – helps give a healthy glow and hue, while protecting skin from sun damage. Go for: carrots, spinach, sweet potatoes, butternut squash, and other orange and green-colored produce.
Antioxidants – guard against premature aging by helping to prevent cell damage. They mop up free radicals, including those caused by pollution and other environmental toxins, stress, and the sun. Eat up: most veggies.
Omega-3s – contain powerful infection, or irritation, often causing pain, swelling, heat, or redness. সহজ বাংলা: শরীরের প্রদাহ; ব্যথা, ফোলা বা লালভাব হতে পারে।" data-rx-term="inflammation" data-rx-definition="Inflammation is the body’s response to injury, infection, or irritation, often causing pain, swelling, heat, or redness. সহজ বাংলা: শরীরের প্রদাহ; ব্যথা, ফোলা বা লালভাব হতে পারে।">inflammation, pain, or swelling. সহজ বাংলা: প্রদাহ/ফোলা/ব্যথা কমায়।" data-rx-term="anti-inflammatory" data-rx-definition="Anti-inflammatory means reducing inflammation, pain, or swelling. সহজ বাংলা: প্রদাহ/ফোলা/ব্যথা কমায়।">anti-inflammatory compounds that give skin a smoother appearance. Great source: cabbage.
Water and potassium-rich – Keeps skin hydrated and restores fluid balance so it doesn’t look wrinkled and withered. Indulge in: most veggies.
The beauty benefits of biotin
Biotin is a vitamin that helps improve and strengthen the keratin protein (which makes up your hair, skin, and nails) in your body, says celebrity hairstylist Julia Papworth. “Increasing your biotin intake can help make your nails stronger, not to mention your hair longer.” So, how do you get your daily dose? Easy. Simply take Nature’s Bounty Optimal Solutions Hair, Skin, and Nails supplement. Not only does it contain biotin, but it also provides you with other vital nutrients, such as vitamins B, C, and E, to ensure you’re beautiful from the inside out.
Easy ways to get skin-healthy and hair-healthy foods into your diet
It’s not always easy to eat right. Health often takes a backseat to busy schedules, family commitments, and social obligations. But Somer has some suggestions for how even the busiest women can incorporate skin- and hair-healthy foods into their day:
- Aim for two colorful fruits or vegetables at every meal and at least one at every snack.
- Switch to 100 percent whole-grain bread.
- Pack a cup of spinach into sandwiches.
- Grate carrots into spaghetti sauce.
- Snack on watermelon instead of chips.
- Pop frozen blueberries in your mouth instead of ice cream at night.
- Make a rule that 75 percent of your plate will be filled with unprocessed, real foods.
Tip
Try this antioxidant-packed smoothie, courtesy of Dr. Angela Vecellio of Palm Beach Medical, to get you feeling great and have your skin looking beautiful as well. For use as a homemade mask, just eliminate the milk and blend. Then lather it on your face.
Antioxidant boost smoothie recipe
- 1 cup Greek yogurt
- 1/2 cup almond milk
- 1-1/2 cup frozen berries
References
- “Pantothenic acid, dexpanthenol: MedlinePlus Supplements”. MedlinePlus. Retrieved 5 October 2009.
- Vitamin and Mineral Supplement Fact Sheets Vitamin B6. Dietary-supplements.info.nih.gov (15 September 2011). Retrieved on 2013-08-03.
- Vitamin and Mineral Supplement Fact Sheets Vitamin B12. Dietary-supplements.info.nih.gov (24 June 2011). Retrieved on 2013-08-03.
- Value represents suggested intake without adequate sunlight exposure (see Dietary Reference Intakes: Vitamins. The National Academies, 2001).
- The Merck Manual: Nutritional Disorders: Vitamin IntroductionPlease select specific vitamins from the list at the top of the page.
- Gaby, Alan R. (2005). “Does vitamin E cause congestive heart failure? (Literature Review & Commentary)”.
- Sen, Chandan K.; Khanna, Savita; Roy, Sashwati (2006). “Tocotrienols: Vitamin E beyond tocopherols”. Life Sciences. 78 (18): 2088–98. doi:10.1016/j.lfs.2005.12.001. PMC 1790869
. PMID 16458936. - S. Getman (March 2011). EU Regulations on food supplements, health foods, herbal medicines. US Commercial Service. Retrieved February 2014.
- Use and Safety of Dietary Supplements NIH office of Dietary Supplements.
- Higdon, Jane (2011)Vitamin E recommendations at Linus Pauling Institute’s Micronutrient Information Center
- Legislation. Fda.gov (15 September 2009). Retrieved on 2010-11-12.
- “Adverse Event Reporting System (AERS)”. FDA. 20 August 2009. Retrieved 2010-11-12.
