Glowing skin and healthy hair start from the inside out. Coming up empty on both? Then your diet may be missing some vital daily vitamins. Here, find out which ones are essential for your complexion and your strands.
Found in: Citrus fruits, yellow bell peppers, papaya, kale, strawberries
Vitamin C helps fight UV damage and brighten the complexion. It’s critical for the production of collagen and the maintenance of healthy blood vessels in the skin.
Found in: Spinach, nuts, seeds, sunflower oil
Vitamin E is an antioxidant powerhouse and works as a shield against free radicals, which damage the skin.
Found in: Carrots, pumpkin, sweet potato, kale, butternut squash
Found in: Kidney beans, oysters, sesame seeds, lentils, spinach
Iron is key to strong strands. “Without adequate iron, hair can shed excessively and the hair shaft itself can become brittle and broken,” says Fusco.
Found in: Salmon, peanuts, Swiss chard, eggs, cauliflower, avocado, raspberries
“Inadequate levels of biotin can lead to shedding and brittle hair structure,” says Fusco. But while getting enough biotin (whether through your diet or supplements) can add strength back to strands and prevent unhealthy breakage.