Top Ten List of Foods and Vitamins for Healthy Hair
Clients are always asking if there are any magic vitamins that will help with growing healthy, beautiful hair. Of course, there’s more to hair health than just taking a vitamin! A healthy lifestyle, following your stylist’s advice for proper hair care and products, and getting enough sleep can all do wonders for your hair. And to go along with that, here is our Top Ten List of foods and vitamins that can help give you that great hair and skin you long for!
Salmon is rich in protein, vitamin D, and omega-3 fatty acids. About 3% of the hair shaft is made up of these fatty acids, which your body can’t make, and which you need to grow hair. They also keep your scalp and hair hydrated! Trout, avocado, and pumpkin seeds can also give you these amazing fatty acids!
These are the only type of nut that contain a large amount of those essential omega-3 fatty acids. Even better, they are rich in biotin and vitamin E. Vitamin E is a great protector from DNA damage, and sun damage. Use walnut oil in your salad dressing as an easy way to ensure getting it into your diet!
Having a lack of zinc in your diet can lead to hair loss, along with a dry scalp. It can also be a great help for dandruff and psoriasis sufferers. You can take a supplement for zinc, or you can add foods rich in zinc into your diet like oysters, cereals, nuts, and eggs.
4. Beta Carotene
Beta Carotene is a much needed antioxidant which your body turns into vitamin A. It helps your scalp produce the oils used to protect and nourish your hair. Being low in vitamin A can lead to a dry, flaky scalp. Foods rich in beta carotene include sweet potatoes, carrots, mangoes and pumpkin.
Not only are eggs a great source of protein, but they are also full of a few other minerals that are key to maintaining hair and skin health. They are rich in zinc, and also in iron, which helps carry oxygen to the hair follicles. Too little iron, also known as anemia, is a major cause of hair loss in women.
6. Dark, leafy greens
Spinach, kale, and broccoli are all rich in iron, beta carotene, folate and vitamin C, which helps to keep hair follicles healthy and helps with scalp oils for hydrating the hair.
Lots of vegetarians and vegans know about the amazing health benefits of these legumes. They’re a major source of protein for those that don’t eat meat, but they are also rich in iron, zinc, and biotin- all essential to healthy hair and scalp! You can also try adding edamame and kidney beans to get all of these great nutrients.
8. Vitamin B Complex
You may see this ingredient in a lot of hair care products, for the wonders that it does for the health of the hair follicle. You can find vitamin B5 in a lot of dairy products, like Greek yogurt, cheese, and milk, which also contain protein and vitamin D. Vitamin B Complex contains every vitamin B available, including B6, B12, and Biotin. They help reduce hair loss, slow down graying process, and promote shiny hair.
9. Vitamin C
This vitamin is critical for circulation, and supports blood vessels that feed your hair follicles. Not having enough vitamin C in your diet can lead to hair being fragile or breaking. Try adding more blueberries, tomatoes, and strawberries to you diet to get plenty of vitamin C.
10. Vitamin A
This may be the most essential vitamin for optimum hair and scalp health. This is one vitamin that is easiest to get your daily allowance by taking a supplement. Vitamin A adds conditioners to the scalp, it fights free radicals like pollution that weaken hair, and it strengthens hair strands.
Natrol Biotin Maximum Strength and Viviscal both contain many different nutrients that help with hair and skin health. They are an easy way to add a supplement to a healthy diet that can give you a good all-around assortment of the essentials needed every day. Both can be found at most health-food stores, pharmacies, or online.
—by Robin Dorton