Have you spent thousands of expensive hair and skin care products only to find absolutely no difference at all? Have you ever heard of the phrase “you are what you eat”.
Many of us here are the slaves of our tongue and expect the expensive skin and hair care products to work for us, however, more than any of these things, nutrition from the inside out is very important for every part of the body, even your hair. So, if you are someone who wants to have thick and long hair, focus on getting nutrition and a balanced diet instead.
But what if you really want your hair routine to go on a next level?
Vitamins might just be the right thing for you as they have important micronutrients that take your hair health to a whole next level.
So, if you want to promote healthy hair growth, it’s important to make sure you’re getting the right vitamins and nutrients in your diet. Here are 5 vitamins that can help support hair growth:
- Vitamin A:
Vitamin A is an essential nutrient for healthy hair growth. It helps your scalp produce sebum, which is a natural oil that keeps your hair moisturized and prevents it from drying out. Vitamin A also helps promote healthy cell growth and can prevent hair loss.
Lack of vitamin A may lead to alopecia which is a scientific term for patchy baldness.Although it is important to get enough vitamin A, excess of it can also reduce the number and length of hair follicles and lead to hair loss.
Best food sources: Sweet potatoes, carrots, spinach, kale, broccoli, and liver.
- Vitamin B:
B7 (Biotin)
Biotin, also known as vitamin B7, is another important nutrient for hair growth. It helps your body produce keratin, which is a protein that makes up your hair. Biotin can also improve the strength and thickness of your hair.
Best food sources: Eggs, almonds, sweet potatoes, spinach, broccoli, and whole grains.
B12 (cobalamin)
Vitamin B12 is the vitamin that is responsible for the creation of RBCs or red blood cells in the human body. These red blood cells carry oxygen to all body tissues, including the hair. The lack of B12 may not only lead to anemia but also lack of blood blood which results in poor hair growth and ultimately leads to hair fall and breakage.
Best food Sources: Cheese, Whey Powder, Milk, Yogurt, Tofu
Biotin and Folate
Biotin deficiency may cause uncombable hair among children. Other symptoms include thinning hair and hair loss all over the body.However, there is a lack of data regarding the effectiveness of biotin among healthy individuals.
Biotin food sources: Mushrooms, Avocados, Eggs, Peanut Butter, Yeast
Folate is a water-soluble source of vitamin B. Folic acid is a fully oxidized form of vitamin that is used in dietary supplements. It also helps generate red blood cells, which ensures transportation of oxygen to all the tissues, including those that build hair. It is responsible for rebuilding hair follicle cells and preventing graying of hair and hair fall.
- Vitamin C:
Vitamin C is an antioxidant that helps protect your hair from damage caused by free radicals. It also helps your body absorb iron, which is essential for healthy hair growth. Vitamin C is also necessary for the production of collagen, which is a protein that helps keep your hair strong and healthy.
Best food sources: Citrus fruits (oranges, lemons, limes, grapefruits), strawberries, kiwi, mango, papaya, and bell peppers.
- Vitamin D:
Vitamin D is a crucial nutrient for overall health, but it’s also important for hair growth. It can help stimulate hair follicles and promote healthy hair growth. Vitamin D also helps your body absorb calcium, which is important for healthy hair growth.
Best food sources: Fatty fish (salmon, mackerel, tuna), egg yolks, mushrooms, and fortified foods (such as orange juice, milk, and cereal).
- Vitamin E:
Vitamin E is an antioxidant that can help protect your hair from damage caused by free radicals. It can also improve blood circulation to your scalp, which can help promote healthy hair growth. Vitamin E is also known to help reduce inflammation, which can prevent hair loss.
Best food sources: Nuts (almonds, peanuts, hazelnuts), seeds (sunflower seeds, pumpkin seeds), avocado, spinach, and broccoli.
Incorporating these vitamins into your diet can help promote healthy hair growth and prevent hair loss. However, it’s important to remember that a balanced diet, including a variety of foods, is key to overall health and hair health. Additionally, it’s important to consult with a healthcare professional before adding any supplements to your diet to ensure they are safe and appropriate for your individual needs.
