Smooth and shiny hair does not always come from the salon and expensive products. The foods you put into your body can directly reflect your outward appearance. Specific vitamins and minerals can help your scalp and the growth production of your hair. According to Dr. George Obikoya, a poor diet thins the hair and makes it far less healthy.
Vitamin B
There are many different B vitamins that help with hair growth and creating healthy hair. Biotin is a B vitamin. A biotin deficiency may lead to dry and brittle hair. Sources of biotin include legumes, lentils, brown rice, eggs and nuts. Niacin is another B vitamin that helps with hair growth by improving blood circulation in the scalp and can be found in fish, chicken and turkey.
Vitamin C
According to the Vitamin and Nutrition Center, vitamin C plays an active role in hair health. Vitamin C helps the body absorb iron, preventing dry and brittle hair. Vitamin C can be added to your diet by eating strawberries, broccoli, bell peppers, papaya and citrus fruits. The recommended dietary allowance is 60 mg, according to the United States Department of Agriculture. Just one glass of orange juice will help you exceed the recommended allowance with 500 mg in one serving to improve your hair health.
Iron
Iron can help improve your hair health and prevent hair loss. Iron can be found in red meat, fortified cereal, kidney beans and soy nuts. According to the Harvard University Health Center, a 3 oz. serving of beef contains almost 2 mg of iron, fortified cereal contains between 4 mg to 18 mg of iron, half a cup of kidney beans contains 2.6 mg of iron and half a cup of soy beans contains 3.5 mg of iron. The dietary recommended allowance for iron is 6 mg.
Zinc
Zinc is a mineral that can prevent hair loss. The website Nutritional Supplements Health Guide explains that a deficiency in zinc weakens hair shafts, causing breakage and eventual hair loss. Zinc helps with cell reproduction and the recommended daily amount is about 11 mg. Beef, pork, chicken and salmon contain zinc.
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