While no vitamin will provide a full, thick, healthy head of hair instantly, providing your body with the proper balance of nutrients can certainly promote healthy hair growth. Poor nutrition can affect the hair, leaving it dull, dry and brittle, as well as slowing hair growth or even spurring hair loss. The body uses nutrients in a systematic way, with vital organs and processes receiving them first. If vital nutrients are in short supply, it is the hair, skin, and nails that will feel the pinch and be first to show the signs of certain vitamin deficiencies.
Vitamin A
Vitamin A is an essential nutrient for hair growth, helping to keep the scalp healthy and the hair follicles lubricated. Vitamin A is also necessary for normal cell growth and development and provides support to the immune system. Foods rich in vitamin A include red, orange and yellow vegetables, green leafy vegetables, eggs, liver, milk and cheese.
B Vitamins
B vitamins include vitamin B6, B12, folic acid, niacin and biotin. These essential nutrients promote healthy hair growth as well as improve the function of red blood cells and support good blood circulation to nourish skin and scalp. Deficiencies in these vitamins can cause hair to become dull and brittle, as well as contribute to hair loss. Foods that are rich in B complex vitamins include beans, nuts, eggs, lean meats, fish, poultry, whole grains and leafy green vegetables.
Vitamin C
Vitamin C helps in producing sebum, or skin oil, which lubricates the scalp and hair follicles. It also increases iron absorption and plays a role in supporting healthy blood circulation, helping to ensure proper nourishment of the scalp with oxygen and essential vitamins and minerals. Vitamin C rich foods include citrus fruits like grapefruit, lemon, lime and orange; strawberries; broccoli; cantaloupe; turnip greens; green peppers; tomatoes; white potatoes; and yams.
Vitamin E
Vitamin E improves blood circulation and increases oxygen absorption, helping to nourish the scalp and hair follicles, as well as the body's vital organs. This nutrient also supports the health of the skin, including the scalp, by offering protection from damage due to ultraviolet light. Vitamin E is plentiful in green leafy vegetables, nuts and seeds, whole grains, eggs and legumes.
Other Nutrients
While vitamins are essential to promote healthy hair growth, a number of other nutrients assist them in producing such results. Iron and zinc help with scalp and hair health, as do proteins and essential fatty acids. Meats, poultry, dairy products and whole grains are rich in protein, zinc, and iron, while essential fatty acids can be found in salmon, sardines, tuna, liver, seeds and nuts.
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