Hair follicles break down and build back up in a continual cycle. A diet rich in amino acids, vitamins and minerals may help contribute to healthy and strong hair. The Vitamins and Nutrition Center reports that certain vitamins must be present in the diet in adequate amounts or there will be poor hair growth. Specific foods are good sources of vitamins that contribute to a healthy hair.
Foods Rich In Biotin
According to the Linus Pauling Institute, biotin is a vitamin that may play a role in hair health. Signs of biotin deficiency may include a loss of hair. The Linus Pauling Institute reports there are no published studies that support the use of high-dose biotin supplements in the treatment of hair loss. However, eating a well-balanced diet that is adequate in biotin may be a good idea. Rich sources of biotin include egg yolks, liver and yeast. According to the Linus Pauling Institute, one whole egg contains 13 to 25 mcg of biotin, while a 3-oz serving of cooked liver can supply 27 to 35 mcg of biotin. Liver is the richest animal source of biotin. In comparison to the high biotin content in liver, a 3 oz serving of pork contains 2 to 4 mcg of biotin, and a 3-oz serving of salmon contains 4 to 5 mcg of biotin.
Fruits And Vegetables Rich In Vitamin C
Vitamin C is an antioxidant that acts to protect the body from free radical damage and cellular breakdown. According to the National Institutes of Health, a deficiency in vitamin C may lead to dry and splitting hair. Because of this association, it is important to include vitamin C-rich foods in the diet. Good food sources of vitamin C include the fruits and vegetables. The National Institutes of Health reports that the richest sources of vitamin C are green peppers, citrus fruits, tomatoes, broccoli, strawberries, sweet potatoes and cantaloupe. Other good sources include papaya, cauliflower, winter squash, berries and cabbage.
Foods Rich In the B Vitamins
The University of Maryland Medical Center reports that many hair disorders may be the result of nutritional deficiencies and a poor diet. They recommend that eating a well-balanced diet, high in vitamins, may help prevent some types of hair loss. Foods rich in B-vitamins may be helpful to maintain healthy hair. The University of Maryland Medical Center advises that a B-vitamin complex supplement may be consumed, however many foods are rich in these B vitamins. These foods include whole grain breads, whole grain cereals, dark leafy greens and sea vegetables, such as seaweed. Adding these foods to daily meals can boost the amount of healthy hair-promoting B vitamins in your body.
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