Making fresh juices a part of your regular diet, either with a blender or juicer, can help provide you with essential nutrients needed for healthy, strong hair. Choosing fruits and vegetables high in certain vitamins, like vitamin C, or that are rich in essential minerals, such as iron, provides the nourishment needed to keep your hair follicles healthy as well as produce the proteins needed for hair growth.
Raw broccoli might be an unconventional juicing choice, but this cruciferous vegetable is rich in vitamin E. A 2 1/2-cup serving of chopped broccoli pieces -- the stalk and the florets -- produces 1/2 cup of fresh juice. One-half cup of juice has 2.7 international units of vitamin E, which is 9.5 percent to 12 percent of the recommended dietary intake. Vitamin E helps to keep the cell membranes of hair follicles strong and healthy, as well as acting as an antioxidant, protecting your body from damage from free radicals and toxins.
Raw Orange Juice
Like other citrus fruits, oranges are a good source of vitamin C, with 124 milligrams per 1-cup serving of raw orange juice. This provides over 100 percent of the recommended intake of vitamin C per day. Like vitamin E, vitamin C is a natural antioxidant. It is needed to produce collagen, which is essential for healthy hair. Vitamin C also helps your body absorb iron, an essential mineral that supports hair health.
Iron, in addition to helping your body make red blood cells, can help prevent hair loss. Prune juice is naturally high in iron, with over 3 milligrams per 1-cup serving. This provides 17 percent to 38 percent of the recommended dietary allowance for adult women and men. When you have low iron levels, your body may become anemic, leading to poor nutrition for your hair follicle, which can cause the growth cycle to shorten, leading to hair loss.
Carrots are naturally rich in vitamin A, with 1,069 micrograms per 1-cup of chopped carrots, which makes 1/4 cup of fresh carrot juice. This provides between 82 percent and over 100 percent of the recommended daily allowance of vitamin A for adults. Like vitamins C and E, vitamin A is also a natural antioxidant, protecting your body from toxins and free radicals. In addition, it is needed to maintain healthy hair growth and aids in the production of sebum, the oil created by your hair glands to provide natural conditioning to your hair and scalp. A lack of sebum can lead to an itchy scalp as well as dry hair that is far from the rich, luscious locks people crave.
- BBC Good Food: What to Eat for Healthy Hair
- The Trichological Society: Nutrition and Hair Health
- USDA National Nutrient Database: Broccoli, Raw
- University of Maryland Medical Center: Vitamin E
- USDA National Nutrient Database: Orange Juice, Raw
- University of Maryland Medical Center: Vitamin C (Ascorbic Acid)
- Linus Pauling Institute: Iron
- USDA National Nutrient Database: Carrots, Raw
- University of Maryland Medical Center: Vitamin A (Retinol)