The health and appearance of your external tissues, including your skin and hair, often reflect the health of your whole body. Hair contains a number of nutrients--proteins, oils and fats--obtained from your diet, and synthesized into hair within each follicle. In addition to protein and fat intake, vitamins and minerals in your diet also contribute to healthy hair. Including specific vitamins and minerals in your diet can prevent nutrient deficiencies that can cause unhealthy hair.
Copper
One mineral that proves beneficial for hair is copper. This essential mineral makes up a part of a healthy diet, found in foods such as oysters, clams, cashews, almonds, hazelnuts and lentils. Copper contributes to healthy hair by aiding in the production of melanin--the brown/black pigment that contributes to the color of each hair shaft. Without sufficient copper intake--and melanin production--your hair can appear dull and colorless. As a result, proper copper intake can preserve the color and contribute to the healthy appearance of your hair.
Biotin
A vitamin that proves good for your hair is biotin, or vitamin H. Biotin makes up a part of the B-class family of vitamins, that help your body break down and use the nutrients from your food. Vitamin H proves essential for healthy hair, as well as the health of the skin that makes up your scalp. Deficiencies in biotin can lead to hair loss and scaly skin. Eat biotin-rich foods, such as eggs and nuts, to help keep your hair looking good.
Vitamin C
Vitamin C--also called ascorbic acid--is also good for your hair. The health of each hair shaft, as well as your hair follicles, relies on the presence of a protein called collagen. The collagen in your tissues provides strength, helping prevent skin and hair breakages that can diminish the appearance of your hair. Vitamin C boosts collagen production to boost the health of your hair, while vitamin C deficiency can lead to hair loss. Consume foods rich in ascorbic acid, such as citrus fruits and spinach, to help maintain healthy hair.
Considerations for Vitamin Supplementation
While consuming vitamins and minerals may help maintain healthy hair, taking vitamin supplements can have a number of negative side effects, especially if you take vitamins at high doses. For example, over-consuming vitamin C supplements over time can increase your risk of painful kidney stones. To avoid side effects, consult with your doctor before you begin vitamin supplementation, and only take vitamins and minerals at the dose recommended by your physician.
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