The health and beauty of your hair heavily depends on the quality of your nutrition. Aside from proteins and minerals, the presence of some specific vitamins in your diet is essential to your hair’s condition.
Below is a detailed list of the most important vitamins for hair care:
1. Vitamin A is an antioxidant that has the role of promoting healthy sebum production. A deficiency in this vitamin can cause dry hair and scalp. Vitamin A is naturally found in a wide range of foods, such as: liver, egg, butter, broccoli, milk, spinach, cantaloupe, carrot, apricot etc. Adequate intake of this vitamin prevents hair and scalp dryness; however, high doses can cause hair loss and very serious health effects.
2. Vitamin B2 (riboflavin) is a micronutrient that is very beneficial to the hair on its own, but also because it helps the absorption of iron and vitamin B6. A deficiency in riboflavin may contribute to hair loss. It is naturally found in dairy products, green vegetables, legumes, yeast and mushrooms.
3. Vitamin B3 (niacin) is another important nutrient required for healthy hair. A deficiency in niacin can cause hair to thin out. It is found in meat, fish, eggs, rice and wheat germ. Adequate intake improves scalp blood circulation and strengthens the hair follicles.
4. Vitamin B5 (pantothenic acid) is an essential nutrient, useful for slowing down the graying of your hair and preventing hair fall. It is found in legumes, eggs, liver, whole-grain cereals and nuts.
5. Vitamin B6 (pyridoxine) is also essential to your hair’s health. A deficiency in vitamin B6 can result in hair loss. This vitamin is commonly found in eggs, bananas, cantaloupe melon, fish, walnuts and whole wheat. Exercising also has the effect of producing vitamin B6 in its active form.
6. Biotin is included in B-complex and it is one of the best vitamins for hair. It promotes hair growth, strengthens the hair follicles, and prevents hair loss and graying. A deficiency may cause dandruff, thinning hair or slow hair growth. Biotin is found in liver, fruits, nuts, milk, whole grains, eggs and rice.
7. Vitamin C is also one of the best vitamins for hair. It prevents hair loss, premature graying, improves blood circulation in the scalp, and aids in retaining its color. It also improves the absorption of other nutrients such as iron and glucosamine, which are important for hair growth. A deficiency in vitamin C can cause hair to look dry, dull and lifeless, or to simply fall out. This vitamin is found in a wide variety of foods, such as: fresh fruits, vegetables and plants; as well as in milk, liver, brain and other animal products. Excess doses can be harmful and should be avoided.
8. Vitamin E has been proven to prevent hair loss, improve the condition of dry hair, prevent split ends and speed up hair growth. Deficiency frequently causes dandruff and hair loss. Vitamin E can be found in vegetable oils, liver, eggs, wheat germ and dark leafy green vegetables.
By having a healthy intake of these important vitamins, you can maximize your hair’s growth cycle, increase its shine, strengthen it, and prevent hair loss, as well as the negative effects of environmental factors.