You need more than a good shampoo and an excellent stylist to have healthy, beautiful hair. You need plenty of water, rest, exercise and a nutritious diet. Eating the right foods deliver the vitamins and minerals necessary to grow strong, shining hair. If your hair appears flat, dull or lifeless, consider taking a multivitamin packed with hair-strengthening supplements.
Beta-carotene and Vitamin A
Your body stores beta-carotene, which it then converts to vitamin A on an as-needed basis. Your skin moisturizes itself with a light yellow secretion call sebum. Vitamin A aids the body in the production of sebum, nourishing the hair follicles in the scalp. Increase your intake of beta-carotene and vitamin A by eating spinach, cabbage, broccoli, apricots, peaches, milk and eggs.
Biotin
This B vitamin promotes the health of your hair, skin and nails. Perhaps the most vital supplement for hair care, biotin produces keratin, the protein which comprises 91 percent of your hair's chemical makeup. The human body produces some biotin naturally, but eating more whole grains, egg yolks and rice will improve the health and growth of your hair.
The B Vitamins
Inositol, niacin, pantothenic acid and vitamins B6 and B12 all play important roles in caring for your hair. Inositol promotes the health of the hair follicles at the cellular level, while niacin increases blood circulation, delivering oxygen and nourishing the scalp. Pantothenic acid and vitamins B6 and B12 prevent hair loss and preserve the melanin that gives your hair its color. Add more B vitamins to your diet in the form of brewer's yeast, liver, eggs, whole grain cereals and milk.
Vitamin C
This antioxidant, best known for boosting your immune system, fights environmental damages to your skin and hair by eliminating free radicals and toxins. Good sources of vitamin C include citrus fruits, such as oranges, limes and grapefruit, pineapple, strawberries, tomatoes, potatoes and dark green vegetables like spinach and broccoli.
Vitamin E
A very potent antioxidant, vitamin E enhances blood circulation, nourishing hair follicles and roots in the scalp. Good sources of vitamin E include milk, raw nuts and seeds, soybeans, wheat germ oil and leafy green vegetables. Too much vitamin E in your system can raise your blood pressure and affect your blood's ability to clot, so talk to a doctor before adding vitamin E to a supplement regimen, especially if you take medicines for blood pressure or a heart condition.
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