Hair follicles are produced on the human scalp daily in a continuous cycle of building up and tearing down of single follicles. According to the Vitamins and Nutrition Center, a well-balanced and healthy diet that contains adequate amounts of amino acids, vitamins and minerals may help create healthy hair. Specific vitamins must be consumed in adequate proportions to grow and maintain healthy hair.
Biotin
Biotin is a part of the B-vitamin complex and may play a role in maintaining healthy hair. According to the Linus Pauling Institute, symptoms of a biotin deficiency include hair loss, in addition to a red rash around the eyes, nose and mouth. Although hair loss is a symptom of biotin deficiency, the Linus Pauling Institute reports that no published studies have supported the use of high-dose biotin supplements in effectively preventing or treating hair loss. Including biotin in a well-balanced daily diet may be a good idea. Food sources of biotin include egg yolks, liver and yeast.
Niacin
Niacin, also known as vitamin B3, plays important roles in cell metabolism, improving circulation, and lowering cholesterol levels in the body. According to the University of Maryland Medical Center, niacin is also important in the maintenance of healthy hair, skin and nails. This vitamin may be taken through a supplement form or through the diet. Good food sources include beets, beef liver, beef kidney, salmon, tuna, sunflower seeds and peanuts.
Vitamin C
Vitamin C is an antioxidant that protects the damage against free radical damage. According to the University of Maryland Medical Center, a symptom of vitamin C deficiency may include drying and splitting hair. Therefore, vitamin C may play a role in maintaining healthy hair. In addition to a supplement, vitamin C can be consumed through the diet. Good food choices include citrus fruits, such as lemons, limes and oranges. Other sources include green leafy vegetables and winter squash.
Member Comments