A beautiful head of hair does not just come from a shampoo bottle. Getting the right nutrients into your body will help you achieve stronger, healthier hair. Essential vitamins for hair health can be consumed through diet or as supplements. Adding foods into your diet that contain these vitamins will boost the quality of your hair.
B Vitamins
B vitamins like biotin, niacin and vitamin B-12 help boost your hair's health and improve its appearance. Biotin yields a healthy mane because it prevents dry, brittle hair. Brown rice, wheat germ, lentils and legumes all contain biotin. Niacin assists in healthy hair production by stimulating the blood circulation to the scalp, which causes hair to grow. Sources containing niacin include chicken, fish and turkey. Vitamin B-12 also promotes hair health by preventing hair loss, and can be found in meat and eggs.
Iron
Iron helps keep hair healthy by preventing hair loss. A study conducted at the French health and medical institute Inserm found that increased hair loss occurred in people with low iron levels. Iron helps carry oxygen to the hair follicles to stimulate hair growth. Iron sources like red meat are the most easily absorbed. Other foods that contain iron include dried fruits, beans and iron-fortified cereals.
Vitamin C
Vitamin C helps your body absorb iron to lead to more hair growth and a healthier looking mane. Vitamin C can be found in broccoli, bell peppers and Brussels sprouts. Citrus fruits, strawberries, cantaloupe and papaya also contain vitamin C. A daily does of 60 mg is recommended. One glass of orange juice far exceeds your daily recommendation.
Considerations
A balanced diet will restore a more vibrant head of hair. When you are not getting enough vitamins, you may be left with dry, brittle hair or even hair loss. It takes about a month for hair to absorb the vitamins. Once the vitamins are absorbed, healthy hair grows, on average, one inch per month. If you are having problems with hair loss, visit your doctor.
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