The root cause of many beauty problems is often a nutritional deficiency. Our bodies require several vitamins and minerals, that modern diets fail to provide. Even if you think you eat healthy varied foods, there’s probably some part you’re missing out on! What’s more, is that getting in an adequate intake of them each day naturally might feel daunting. Luckily, quality health supplements are no less of an option either. I’ve listed several basic pill options that tackle common issues, specifically related to young girls or women.
Keep in mind that although these are generally safe, an overdose can indirectly lead to other problems. You may want to check up with your doctor or get a blood report to see if you’re actually lacking in something.
Biotin is like the ultimate fix to all things hair, skin and nails! It’s part of the vitamin B family (namely B7), in case you’re wondering. Apart from the beauty aspect, you’ll also notice benefits in metabolism, cholesterol and blood sugar.
The main food sources include meat, fish, eggs, seeds, nuts, sweet potatoes, etc.
2. Vitamin D
Several studies have mentioned the importance that vitamin D plays in female bodies. The former is crucial for keeping bones strong as well as preventing cancer. Ovarian and breast cancer, suffered by many women, can be avoided by taking this vitamin from an early age.
Yes, sunlight can help our skin naturally produce it. However, not all countries get enough sunlight, especially in winters. We need up to 4000 international units of the vitamin D each day, so it’s a good idea to take in 1000-2000 units through capsules.
You can get vitamin D in your diet from dairy products such as cow milk, soy milk, cheese and egg yolks.
3. Vitamin C
The C family of vitamins is often known ‘for treating colds’. And while that may not be totally accurate, it definitely helps to strengthen the immune system. So, over time you won’t catch illnesses as easily as you used to. Additionally, wounds will tend to heal faster.
Vitamin C is widely known to be found in citrus fruits, papaya, strawberries, broccoli, cauliflower, capsicums and even red bell peppers.
4. Vitamin B
It’s all about feeling good from within for this one! The whole vitamin B complex package is composed of B1, B2, B3, B5. B6, B7, B9 and B12. Vegetarian or vegan women are more likely to be in need of a dose. They should overall help with faster regeneration of cells and making you feel more energetic.
Pregnant women should look in taking vitamin B too.
Been struggling with constant white spots on nails? I know I have for a long time. Taking zinc vitamins regularly has helped solve the problem for me. This is because zinc promotes healthy cell growth and DNA. And of course, that’s only part of the advantages.
Zinc can also be sourced from meat, legumes, dairy, eggs and baked beans.
Calcium can not only maintain bone health but also help them to grow longer during adolescence. If you’re a teen who doesn’t get enough milk and/or drinks a lot of soda, then calcium can make you gain a few inches. Surprising, the mineral phosphate can decrease levels of calcium in our bodies.
In my How To Achieve Better Sleep Naturally
post, I mentioned how magnesium can do wonders for sleep cycles. Please check it out if you suffer from the same problem! Keeping that aside, it’s great for anxiety, premenstrual syndrome, cardiovascular health, muscle function and preventing diabetes.
Some natural foods to have magnesium are whole wheat, spinach, quinoa, dark chocolate, black beans, avocado and more.
Last but not least, is iron being important for the formation of haemoglobin, in red blood cells. After the onset of menstruation in girls (ages 12-14), iron levels naturally drop. This results in you feeling much more lethargic than ever before.
As far as our diets go, consuming dark leafy green vegetables, cashews, tofus, breakfast cereals and lentils, can help us get sufficient amounts of iron.