There is no denial that healthy-looking hair is a great complement to our looks. While genes, hormones, health conditions, medication, and age do affect hair growth, proper nutrition plays a major role. Let’s take a look at five best vitamins that’s beneficial for healthy hair growth along with food sources from where you can get these vitamins because healthy eating is always better than popping in supplements.
5 Vitamins for Strong & Healthy Hair
- Vitamin A
Hair is the fastest growing tissue in our body. So, alike other cells, Vitamin A is much-needed for hair growth too. Vitamin A, also known as retinol facilitates secretion of sebum, an oily substance that moisturises the scalp and prevents hair breakage.
Food sources: Spinach, sweet potatoes, carrot, pumpkin, milk, yogurt, egg, and cod liver oil.
B-Vitamins regulates metabolism and maintains the nervous system. These vitamins help in creating red blood cells and also carries oxygen and nutrients to the scalp and hair follicles aiding healthy hair growth. Among the eight B-Vitamins, Vitamin B7 or biotin, and Vitamin B12 or cobalamin are considered to be the most effective for hair health.
Food sources: Whole grains, green leafy vegetables, beans and legumes, almonds, avocados, dairy products, meat, seafood, and egg.
- Vitamin C
Vitamin C prevents hair from aging in three ways. First, it creates collagen, a protein that forms an important part in the structure of hair. Second, Vitamin C is a powerful antioxidant that inhibits free radicals from causing oxidative stress. Third, it helps in absorption of iron, an important mineral for healthy hair. READ MORE – MIRACLE HAIR WATER to regrow hair
Food sources: Citrus fruits, strawberries, guavas, green leafy vegetables, and peppers.
- Vitamin D
Though the exact impact of Vitamin D on growth of hair is yet to be established, but a form of hair loss (alopecia) has been associated to its deficiency. So, it is recommended to maintain required level of Vitamin D in our body so as to prevent hair fall or hair loss.
Food sources: Mushroom, egg yolk, fish (preferably salmon or swordfish), cod liver oil, and fortified food items such as milk, juice and the like. In addition, early morning sun exposure can also help in maintaining Vitamin D levels in the body.
- Vitamin E
Much like Vitamin C, Vitamin E is a powerful antioxidant that prevents oxidative stress thereby boosting growth of hair.
Food sources: Sunflower seeds, almonds, spinach, avocados, wheatgerm, and fish.
Along with the five vitamins mentioned above, iron, zinc, and protein greatly contribute to healthy hair. Some of the best food sources for iron are spinach, lentils, eggs, clams, oysters, and red meat. You can get zinc from foods such as spinach, lentils, wheat germ, pumpkin seeds, oysters, and beef. As hair is almost entirely made of protein, it is essential to include sufficient protein in your diet by adding food such as berries, avocados, spinach, beans, soybeans, sweet potatoes, sweet peppers, nuts and seeds, eggs, fish (preferably salmon, herring, and mackerel), oysters, shrimp, and meat. READ MORE – Top 5 hair oils to stop hair fall and grow thicker hair
In conclusion, a good and balanced diet is as much important for healthy growth of hair, as it is for a fit body!