Keeping your hair healthy is important, and if we take good care of it, then it will never let us down. However, when finding the best ways to keep everything looking and feeling its best, what kind of vitamins do you include in your diet? The short answer is all of them, but in this article, we take you through each of the vitamins (and minerals) you should be eating more of, as well as the ways in which they can benefit your hair health. You might find yourself quite surprised by the results.
#1 Vitamin C
This is an important vitamin as it improves iron absorption and is an excellent source of collagen – a protein that strengthens hair and gives it better elasticity for less breakage. It can be found in all citrus fruits, as well as peppers and strawberries.
#2 B Vitamins
These help to create red blood cells, carrying oxygen and nutrients to the hair follicles and scalp – boosting air growth and overall health. Meat, fish, dark leafy greens, and whole grains are excellent sources of this vitamin range to include in your diet.
#3 Vitamin A
This is needed for cell growth, including your hair, and it also produces sebum – which moisturises the scalp and keeps it healthy. To prevent hair loss from occurring due to a deficiency, make sure you include things like sweet potatoes, spinach, and kale in your diet.
#4 Vitamin E
This works in a similar way to vitamin C, and in people with hair loss, it is actually able to boost growth. Plus, it can be used to prevent oxidative stress. Sunflower seeds, spinach, and avocado are all excellent sources of this vitamin.
#5 Vitamin D
Most people don’t get enough of this vitamin, and a deficiency can lead to conditions like alopecia. Vitamin D can help to create new hair follicles to boost hair growth and make it stronger. You can get vitamin D from the sun, as well as fatty fish and some mushrooms.
This is an essential mineral for the vast majority of bodily functions, including hair growth, and a deficiency of iron in the body can lead to anaemia – a condition that can cause hair loss in men and women alike. Eating red meat and dark leafy greens will keep your iron levels topped up – and the odd bit of chocolate.
Like iron, a zinc deficiency can cause hair loss to occur. This is because zinc promotes tissue growth and repair, but also keeps the oil glands around the hair follicles functioning correctly. It is important to keep a good balance of zinc in your diet, so eat plenty of leafy greens, red meat, and seeds.
This is actually one of the B vitamins, and is the most heavily researched. It keeps the keratin in your hair healthy and strong, while also helping to regulate your metabolism. Plus, it can make your follicles stronger, thicker, and less likely to break. Make sure to eat plenty of fish and dark greens.
This is another B vitamin, and it is ideal for preventing hair breakage by repairing any damaged cells in your hair and follicles, as well as adding elasticity and strength over time. It’s also a brilliant antioxidant, and can be found in meat, dairy, nuts, and leafy greens.
Your hair is almost completely protein, and while a deficiency is rare in the Western world, it does happen, and not having enough protein will result in hair loss. Protein can be found in meat, eggs, and a good number of vegetables, so a balanced diet will keep levels healthy.
Hopefully, this has helped you to learn more about hair health and the ways in which you can boost it through your diet (or supplements). You’ll be left looking fabulous and glowing in no time at all. As long as you are eating a healthy and balanced diet, you shouldn’t find yourself with a deficiency of any kind, although there are some health conditions that may leave you lacking. Before you start a new diet regime, or you feel you are deficient in any of these vitamins and minerals, it is best to check things over with your doctor first.
Francesca Jaques is the author and editor of www.hairday.co.uk, Beauty therapist by day and writer by night. She reviews every hair product available, finding the best of the best and giving you all the tips possible to make life easier for you. For hairstyle ideas, tips and reviews, you can find them on her Facebook, Instagram,and Twitter.