Proper nutrition is important to keep your hair healthy. Lack of nutrition will cause dryness split ends breakage and hair loss. Hair depends on a variety of vitamins to repair strengthen and regrow it. In fact the condition of your hair reveals the general state of the body. If your body has the nutrients it needs hair will show it
vitamin A C E
Vitamin A produces healthy sebum in the scalp keeps hair and scalp moisturized. Without an adequate amount of vitamin A hair become dry. Foods rich in vitamin A are red meat liver milk cheese eggs spinach broccoli cabbage sweet potatoes cantaloupe and dried apricots.
Vitamin C maintains capillaries that circulates blood. Foods rich in vitamin C are citrus fruits strawberries cantaloupe tomatoes spinach broccoli and pineapple.
Vitamin E also has the hair by improving circulation to the scalp. Foods rich in vitamin E include soybeans raw seeds and nuts dried beans leafy vegetables wheat germ oil and whole grains.
Vitamins B3 B5 B6 B12
Although all vitamins A C and E are important for maintaining healthy hair B vitamins and biotin is especially important for hair health and growth.
Vitamin B3 also called niacin is involved in blood circulation to the scalp. Foods high in B3 include wheat germ fish chicken turkey red meat peanuts yeast and fortified hot and cold cereals.
Vitamin B5 also called pantothenic acid helps to prevent hair loss and graying of hair. Foods high in B5 include whole grain cereals egg yolks chicken beef oats liver yeast kidney and broccoli.
Vitamin B6 also called pyridoxine assists B5 in preventing hair loss while producing melanin that maintain hair color. Foods high in B6 contains yeast liver whole grain cereals potatoes bananas beans seeds nuts red meat chicken fish eggs spinach and fortified cereals.
Vitamin B12 prevents hair loss and make red blood cells. Foods with B12 include fish red meat chicken milk cheese eggs and some cereals.
Biotin is needed for healthy hair skin and nails. It stimulates hair growth and protects the hair from becoming dry. Good sources of biotin are brown rice green peas lentils oats soybeans sunflower seeds walnuts yeast and oysters.
Furthermore vitamins hair needs minerals like iron zinc calcium chromium copper iodine inositol magnesium potassium selenium silica and sulfur. Hair also requires amino acids found in proteins.
The recommended daily allowance (RDA) of vitamins determined by gender and age (see Resources).