Maintaining good health is a project that works from the inside out. Having glowing, smooth skin and shining hair are a reflection of a balanced diet and adequate intake of vitamins and minerals. As we age, our bodies also need an increased intake of the nutrients that keep us feeling and looking healthy and young. Deficiencies can cause lifeless hair and dry, flaking skin. A diet rich in fresh fruits and vegetables and the proper supplements can improve these conditions considerably. 

On top of the list for healthy hair and skin is vitamin A, responsible for the formation of healthy skin tissues and for maintaining the skin’s elasticity, preventing dryness, wrinkles and skin aging, and promoting a health scalp. Supplementation with vitamin A is often given to patients who have been severely burned. Beta-carotene is converted to vitamin A in the body and is found in foods such as cheese, eggs, spinach, carrots and broccoli. Beta-carotene also assists in protecting the skin against sun damage. 

Vitamin C is an anti-oxidant that is also good for the hair and skin, keeping the skin toned and preventing wrinkles and discoloration. Increased levels of vitamin C are needed as we age to maintain collagen, the underlying and supporting structure of the skin.  

Another anti-oxidant is Vitamin E, which restores moisture to the skin and slows the aging of skin cells. Vitamin E, found in vegetable oils, nuts, green leafy vegetables and salmon, has often been used topically to aid the healing process of skin injuries such as burns, cuts and scrapes. 

Part of the B-complex of vitamins, biotin, is also important for healthy hair and skin. Biotin is believed to prevent hair loss and the graying of hair because of its capacity to promote the formation of keratin, which strengthens the strands of the hair. Biotin is also credited with healthy hair growth.  

Balanced mineral intake is also needed for healthy hair, skin and nails. Of particular note are calcium, magnesium, iron and zinc. Zinc assists in the prevention of wrinkling skin and drying hair. Zinc also helps to maintain collagen and elastin fibers that give skin its firmness.