Healthy hair begins from the inside out, with a nutritious diet full of vitamins and minerals that help hair grow strong and supple. It's best to get hair-healthy nutrients from whole foods incorporated into a good diet, but supplements are also available to ensure you get enough of the nutrients you need to avoid hair breakage and prevent dull, dry locks.
Vitamin A
Vitamin A helps the scalp produce sebum, the oil that coats the hair shaft to protect it. You can find vitamin A, and its precursor beta carotene, in eggs, dairy products, cruciferous green vegetables such as cabbage and broccoli and stone fruits like peaches. But the best sources come from beta-carotene rich orange veggies, such as carrots, sweet potatoes and squash. Be careful with this nutrient, though, because excessive use of vitamin A can lead to hair loss.
Vitamin C
Citrus is one of the best sources of vitamin C, but it can also be found in other fruits and vegetables, including tomatoes and strawberries. Vitamin C helps hair by acting as a powerful antioxidant, stopping free radicals that can damage the hair shaft.
Vitamin E
Vitamin E increases circulation in the scalp, leading to healthy hair growth. You can find vitamin E in nuts, seeds, avocados, beans and green vegetables.
B Vitamins
There are several B vitamins that affect hair health. Niacin, B3, aids circulation in the scalp and can be found in meat and fish. B5, also known as pantothenic acid, aids in preventing hair aging, including hair loss and graying. B5 is found in egg yolks, whole grains and organ meats. B6 is also prevalent in egg yolks, organ meats and whole grains and it works against hair loss by stimulating new growth. B12 is another anti-hair loss vitamin, and good food sources of B12 include fish, eggs, milk and chicken. Raw wheat germ and brewers yeast are two great, yet often overlooked, sources of the entire complex of B vitamins.
Proteins
Foods containing protein are another source of healthy hair nutrition, especially because hair is mostly made up of protein. Meat, fish, eggs, dairy and nuts are all good protein sources.
Essential Fatty Acids
Omega-6 and omega-3 fatty acids prevent hair from becoming dull and limp. These two fatty acids are found in fish, vegetable oils, flax seed, beans and walnuts.
Member Comments