Studies prove that better nutrition, improved water quality, colorful fruits, and dark green vegetables help to promote hair health, growth and reduce hair loss. Your hair grows ¼” to ½” every month, and the foundation of all new hair is the nutrients you eat.
It’s quality, whole foods that contribute the highest levels of essential vitamins & mineral needed for healthy hair. Below are a few of your hairs most critical building blocks.
This antioxidant is one of the most important factors and plays the largest role when it comes to healthy hair. It is responsible conditioning and moisturizing the scalp, improves hair texture and shine, fights free radicals and strengthens and thickens your hair. Great sources include spinach, broccoli, cheese, cabbage, peaches, apricots and meat.
Several B vitamins are very important for healthy hair. Vitamin B6 and B3, also know as Niacin, stimulates hair growth by increasing blood circulation and cell building. B12 has a direct impact on the growth rate and strength of hair. B5 also know as Panthenol has the unique ability to penetrate the cuticle helping increase hair’s thickness. B6 is available in liver, whole grains, eggs and vegetables, while good sources of B12 are chicken, eggs, milk, fish, bananas and sunflower seeds. B5 is found in liver, fish, avocados, mushrooms, sunflower seeds, bran.
Vitamin C plays an important role in the making of red blood cells which is instrumental in the production of hair. Vitamin C is found in strawberries, pineapple, kiwi and citrus fruits as well as tomatoes.
Vitamin D & Calcium
Calcium and vitamin D directly affect hair follicle cycling rates. The best source is sun light but can be partially supplemented with salmon, mushrooms, beef liver and grains.
Due to it’s abilities to soften the skin, vitamin E is very beneficial for scalp health and oil production as well as blood circulation. Foods rich in vitamin E are nuts, beans, soybeans, spinach, kale and collard greens and tomatoes.
Those who excessively sweat or exerciser regularly often have a deficiency in zinc which is a common cause of hair shedding and poor hair follicle function. To avoid this, eat whole grains, nuts, seeds, beans, meats, seafood, poultry and chocolate.
Protein deficiencies can lead to hair loss and/or dry and brittle hair. Animal sources include fish, chicken, pork and turkey. Vegetarian options also contain many vitamins such as vitamin C and vitamin A, as well as antioxidants. Sources are whole grains, beans, and nuts.
Folic Acid helps to prevent grays, increases hair’s thickness and shine, as well as increases moisture retention. Folic acid is found in whole grain breads and cereals.
Iron transports oxygen to hair and promotes healthy growth and is found egg yolks, lentils, spinach and chicken.
Those lacking in biotin experience brittle hair, abundant split ends and breakage. Biotin helps hair growth, shaft thickness and reduces hair loss. It is found in eggs, dairy and liver. Deficiencies are common in vegetarians.
A magnesium deficiency can result in hair thinning and loss. Magnesium rich foods include pumpkin seeds, soy beans, sesame seeds and sunflower seeds.