A rich of supply vitamins in the diet can create a healthy head of hair. Hair follicles are broken down and built up every day. In order for healthy growth to occur, certain metabolic processes must occur in the cells. These metabolic processes are dependent on specific vitamins and minerals. It is important to consume a rich supply of vitamins daily to promote the growth and maintenance of healthy hair.
Vitamin A
Vitamin A, also known as beta-carotene, is important for hair growth. Beta-carotene is a precursor to vitamin A and helps to maintain proper hair growth and bone development. It also plays a role in maintaining protection around nerve fibers and supporting healthy nails, skin and hair. Good sources of vitamin A include carrots, broccoli, spinach and sweet potatoes.
B Vitamins
The B vitamins are essential to healthy hair growth and maintenance. Specifically these vitamins include B6, biotin, choline, folic acid and inositol. B vitamins are important for the production of DNA, RNA and new cells. These vitamins help hair cells to reproduce and produce new hair follicles. Vitamin B6 can be found in protein-rich foods such as chicken, fish, liver and soybeans. Folic acid can be found in whole grains, nuts and green leafy vegetables. Good sources of vitamin B12 include fish, poultry, meat and eggs. Biotin is naturally produced in the body; deficiency is rarely a problem, unless a person has an intestinal disorder.
Vitamin C
Vitamin C is necessary for the production of healthy collagen. Collagen is essential in holding body tissues together efficiently. An inadequate intake of vitamin C may lead to hair breakage and split ends. An increase in vitamin C can reverse these unhealthy processes. Vitamin C sources include citrus fruits such as oranges, lemons and limes. It can also be found in dark green leafy vegetables, tomatoes and berries.
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