Most of us want to have healthy, thick, and strong hair. But it is not always easily achieved. You need to follow a robust care routine and diet for healthy hair. Even though you might be eating clean, it doesn’t mean you are getting the right nutrients for your hair. Here are the essential vitamins for hair growth that you must take for long, strong, and healthy hair.
Vitamin A
Vitamin A is recognised for improving eyesight. However, this vitamin is also good for hair as it increases sebum production in the scalp to keep it healthy, allow growth of hair. There are studies linking vitamin A deficiency to alopecia. So, you need to have vitamin A to boost hair growth. Here are some foods rich in vitamin A: Carrots, Spinach, Sweet potatoes, Mangoes, Milk.
B Vitamins
These are water-soluble vitamins that synthesise red blood cells and improve cell metabolism. Out of 12 B vitamins, these are the ones that you need to have for good hair:
- Vitamin B12 - This vitamin aids blood circulation for optimal hair growth. Foods rich in vitamin B12 include whey, milk, cheese, and yogurt.
- Biotin - This is known as the ‘hair growth vitamin’ for a reason. It is great for increasing hair growth and reducing hair loss. Have mushrooms, cauliflower, raspberries, walnuts, avocados, eggs, and peanut butter to increase biotin intake.
- Folic Acid - This is extensively used in hair supplements as it offers rebuilding of hair while reducing premature greying of hair and hairfall. Foods rich in folate include spinach, kale, beetroot, asparagus, lettuce, peas and sprouts.
- Vitamin B3 - Also known as Niacin, this helps in improving thickness and texture of hair. Foods like potatoes, brown rice, peanuts, and sunflower seeds contain niacin.
Vitamin C
Vitamin C is known for strengthening immunity but it is equally essential for providing a strong base for your hair. The antioxidants in vitamin C allow regeneration of cells to allow hair to regrow. Deficiency of vitamin C can also cause scalp infections and dandruff.
Have vitamin C-rich foods like lemon, oranges, pineapple, grapefruit, berries and guava.
Vitamin D
Deficiency of vitamin D can have serious impacts on your health. It can cause muscle and bone problems along with haircare issues. Vitamin D processes cell regrowth to strengthen hair follicles from the roots, thus reducing hair fall. Vitamin D also regulates the absorption of calcium, which helps prevent hair conditions like alopecia.
You must expose yourself to morning sunlight. When the sun's ultraviolet B, or UVB rays, interact with a protein called 7-DHC in our skin, it converts it to vitamin D3, which is the active form of vitamin D. Besides, have milk, yogurt, and cheese as these contain vitamin D naturally.
Also Read: 5 Best Sources of Vitamin D Except Sunlight
Vitamin E
Dry and frizzy hair requires nourishment and you need to have vitamin E for that purpose. This vitamin is rich in antioxidants and available in dietary capsule form. Consult a nutritionist for the right amount of vitamin E supplementation. You can also get this vitamin from foods like peanuts, almonds, avocados, and sunflower seeds.
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