Eating a well-balanced diet in general is one of the best ways to promote a healthy scalp and hair. Making sure you get the recommended daily allowance of several vitamins can also contribute to keeping your scalp and hair healthy. Several nutrients in particular are important for a healthy scalp and hair.
Vitamin A
According to the National Institutes of Health, vitamin A is important for the health of your skin. Since your scalp is part of your skin, getting adequate vitamin A in your diet will help keep it healthy and able to fight off bacteria. Adequate vitamin A intake is also associated with having healthy sebum--the oil that keeps your scalp moisturized--and therefore may help prevent or treat dandruff. Sources of vitamin A in the diet include liver, whole milk and brightly colored fruits and vegetables.
Protein
While protein isn't a vitamin, it is one of the most important nutritional building blocks for healthy skin and hair. Your hair is composed almost entirely of proteins, and so including quality proteins from animal products, beans, nuts and seeds in your diet is essential for healthy hair.
Vitamin H
Biotin is part of the B vitamin complex but is sometimes also referred to as vitamin H. This nutrient is essential for building the proteins that make up your hair. The University of Maryland Medical Center says that biotin deficiency is rare, but if you are deficient in this nutrient, symptoms may include hair loss and dry, scaly skin. Sources of biotin in the diet include egg yolks, nuts, beans and other legumes, whole grains and mushrooms.
B Vitamins
All of the B vitamins are important for general help, and specific B vitamins help keep hair and the scalp healthy. For instance, vitamin B3 promotes blood circulation in the scalp, vitamins B5 and B6 may prevent graying of the hair, and B12 can help prevent hair loss. Sources of B3 include wheat germ, fish and poultry, while vitamin B5 is found in whole grain cereals, liver and other organ meats and egg yolks. Dietary sources of vitamin B6 are whole grain cereals, vegetables and egg yolk. Vitamin B12 is primarily found in animal products, including fish, chicken, milk and eggs, so vegetarians and vegans may need to use supplements to get an adequate intake of this vitamin. Brewer's yeast is a source of several B vitamins.
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