Fats
Unsaturated or "healthy" fats include omega-3 (ALA, DHA, EPA, DPA) and omega-6 (linoleic acid). These essential fatty acids are found in the epidermis, the skin's outer layer. A lack of these essential fats causes a dry, flaky, and itchy scalp and skin. To get enough of these essential fats, try dressing salads and cooking with olive oil, spreading avocado on toast, and eating oily fish like salmon, tuna, or mackerel 3-4 times a week.
Iron
Iron is a necessary nutrient that is especially important for women. Iron transports oxygen in our blood, and fatigue is frequently the first sign of iron deficiency. Other signs of iron deficiency include pale or itchy skin, as well as cracking on the sides of the mouth. Nails can become brittle and grow vertical stripes or even spoon shapes as they age. Hair can shed excessively and become dry, brittle, and dull. Instead, eat lean red meat 2-3 times a week or vegetarian sources such as leafy greens every day.
Zinc
Zinc is needed for wound healing and healthy hair. A zinc deficiency can cause skin lesions, damage the immune system, and delay the healing of wounds. Zinc is also essential for hair growth and strength, and it aids in the proper functioning of the oil glands surrounding the follicles, resulting in healthy-looking hair. Hair loss is, in reality, one of the clinical symptoms of zinc deficiency. Oysters, beans, nuts, dairy, and whole grains are all excellent sources of zinc which promotes healthy skin and hair.
Vitamins B
Inadequate Vitamin-B intake can result in dry, itchy skin. In particular, a lack of B2 (riboflavin) can cause cracks in the corners of the mouth or oily skin with rough, flaky patches. A lack of vitamin B3 (niacin) can cause the skin to become inflamed, flushed, and sunburned, whereas a lack of vitamin B6 can cause rashes and dermatitis. Make sure you're getting enough of all types of vitamin-B by consuming whole grains, nuts, beans, and a variety of vegetables on a daily basis.
Vitamins C and E and beta-carotene
Vitamin C is required for the production of collagen, which plumps up the skin and gives it shape and support. While uncommon, a lack of vitamin C (also known as scurvy) can cause bruising, bleeding gums, and poor wound healing.
Vitamin C is also beneficial in more ways than one. Antioxidants such as vitamin C, E, and beta-carotene help to minimise free radicals and slow down skin damage. These antioxidants can help protect the skin from UV damage and boost its resistance to irritants. Consume fruits and vegetables on a regular basis to avoid vitamin-C deficiency and to help keep your skin's natural defences against the elements healthy. For expert advice, call us and book your appointment with the top dermatologist in Gurgaon .
