Having a healthy hair is a very important part of looking and feeling good in everyday life. It enhances your personality and sets a tone for your professional and personal growth. Healthy hair complements your face and makes your body feel complete. So give your hair the attention it deserves and keeps it healthy and in good shape.
Often, people suffering from one hair problem or the other overlook the aspect of consuming nutrient rich diet. Vitamin deficiencies could cause gray hair, split ends, lack of volume, brittle hair, flaky scalp, frizzy hair and other hair related problems.
Topical hair treatments are great but they might not solve the root cause. You might have tried everything from hair stylists, hair gain products, exercises and others to have a beautiful hair, but have you ever wondered if you are consuming a diet that is adequate to support healthy hair growth?
It is no brainer, cells that create strands of hair require a regular supply of nutrients.
When the body doesn’t get proper nutrition, it experiences oxidative stress and hormone imbalance which negatively affects the hair follicles. So before you try to treat your hair on the outside, consider taking vitamins essential for giving you a flawless, voluminous and gorgeous hair.
A balanced diet is characterized as food having right amounts of proteins, carbohydrates, minerals, vitamins, fats, water, and fiber. For hair growth, in particular, the nutrients including vitamins, proteins, and minerals are important.
So, if you know what vitamins are required for hair growth, you can either increase the intake of foods rich in them or take them as vitamin supplements. Below are the different vitamins that are vital for healthy hair growth.
1. Folic Acid
Folic acid can efficiently help you in treating hair loss. You would regain your beautiful hair by consuming folic acid through your food. You can also stop thinning of your hair and get rid of genetically induced baldness.
Foods that contain folic acid:
| Source | Serving Size | Amount Of Serving |
| Spinach | 100 g | 194 μg |
| Lentil | 100 g | 479 μg |
| Orange juice | 248 g | 74 μg |
| Peanut | 100 g | 246 μg |
| Beans/Green bean | 100 g | 33 μg |
| Avocado | 100 g | 81 μg |
2. Vitamin A
Vitamin A promotes growth and development in the body. It helps in cell growth, proper function of immune system and vision. Dry hair, flaky scalp with dandruff and slow growth of hair in many cases are caused due to deficiency of Vitamin A. So, it is invaluable your hair as it aids in the production of sebum on the scalp and prevents the scalp from drying. Proper sebum production on the scalp provides you a healthy and shiny hair.
Vitamin A is available in the form of beta-carotene in the foods we consume.
Foods that contain Vitamin A:
| Source | Serving Size | Amount Of Serving |
| cod liver oil | 15 ml | 4080 μg |
| Capsicum red | 100 g | 952 IU |
| sweet potato | 100 g | 709 μg |
| Carrots | 100 g | 835 μg |
| Broccoli | 100 g | 623 IU |
| Butter | 100 g | 684 μg |
| Kale | 100 g | 500 μg |
| Pumpkin | 100 g | 426 μg |
3. Omega-3
The three components present in Omega 3s are DHA (docosahexaenoic acid), ALA (alpha linoleic acid) and EPA (Eicosapentaenoic acid). These are extremely beneficial in treating hair problems. Fish oil can reduce inflammation in the scalp and thereby aid in proper hair growth, hair thickening and reduction of hair loss. Hormonal changes can also stimulate hair disorders. By nourishing your body with omega 3, you can balance your hormones.
Foods that contain omega-3s
| Source | Serving Size | Amount Of Serving |
| King salmon | 100 g | 2000 mg |
| Tuna canned | 100 g | 230 mg |
| Flaxseed | 100 g | 22.8 g |
| Chicken Egg | 1 Large or 50 g | 0.7 g |
| Walnut | 100 g | 47.174 g |
| Hemp seed | 100 g | 9.301 g |
| chia seeds, dried | 100 g | 17.830 g |
You can also take omega-3 supplement capsules if you don’t eat these foods.
4. Protein
Every single strand of the hair is made up of protein fiber, so ensure you add lots of protein into our diet. Deficiency of protein can result in several hair disorders such as weak hair, dandruff scalp, brittle hair and dry scalp. Also, deficiency of protein is a common cause of profuse hair loss. The foods rich in proteins are mainly seafood and other meats. You need not worry if you are vegan, you still have a good number of plant based food sources to eat. If you rely on plant sources, you need to consume these foods in high quantities to get the required amount, however, proteins from plant foods are easily absorbed by the body.
Foods sources of proteins
Animals Sources
| Source | Serving Size | Amount Of Serving |
| Salmon | 100 g | 20 g |
| Eggs | 100 g | 13 g |
| Milk | 100 g | 3.3 g |
| Turkey meat | 100 g | 29 g |
| Yogurt | 100 g | 10 g |
| Lean Beef | 100 g | 26 g |
Plant Sources
| Source | Serving Size | Amount of Serving |
| Hemp seeds | 100 g | 31.56 g |
| Quinoa | 100 g | 14.1 g |
| Spinach | 100 g | 2.9 g |
| Beans | 100 g | 21 g |
| Broccoli | 100 g | 2.8 g |
| Pumpkin seed | 100 g | 19 g |
5. Biotin and Vitamin B5
Add these two essential nutrients to your diet to get rid of all health disorders. Biotin is beneficial in repairing hair damage caused by ironing and blow drying heat, over shampooing. Pantothenic acid (Vitamin B5) preserves hair shine and helps in building strong and thick hair. Vitamin B5 aids in the proper function of adrenal glands, which prevents aging of hair and stimulates hair flexibility and growth. Overall these two nutrients are very good for maintaining strong and healthy hair.
Food sources of biotin
| Source | Serving Size | Amount of Serving |
| Brewer’s yeast | 100 g | 188.8 μg |
| Soybeans | 100 g | 179.4 μg |
| Beef liver | 100 g | 113.3 μg |
| Butter | 100 g | 94.3 μg |
| Sunflower seeds | 100 g | 66 μg |
| Green peas/lentils | 100 g | 40 μg |
| Peanuts/walnuts | 100 g | 37.5 μg |
| Pecans | 100 g | 27.75 μg |
| Eggs | 100 g | 18.9 μg |
Food sources of vitamin B5
| Source | Serving Size | Amount of Serving |
| Chicken Liver | 85 g | 8.3 mg |
| Sunflower seeds | 28 g | 1.98 mg |
| Salmon | 85 g | 1.9 mg |
| Avocados | 1 fruit | 2 mg |
| Sun-dried tomatoes | 1 Cup | 1.1 mg |
| Corn | 1 Cup | 1.18 mg |
| Mushrooms | 1 Cup | 1.3 mg |
| Broccoli | 1 Cup | 0.5 mg |
6. Vitamin C
Free radicals are the main cause of aging process and these molecules can cause damage to protein, cell membranes, and DNA. The increase in free radicals stimulate aging of hair and also promotes hair loss. Vitamin C has antioxidants that help to prevent all kinds of hair damages caused due to free radicals and keeps your hair healthy.
Food sources of Vitamin C
| Source | Serving Size | Amount of Serving |
| Orange | 100 g | 53.2 mg |
| Grapefruit | 100 g | 33.3 mg |
| Brussels sprouts | 100 g | 85 mg |
| Kiwi fruit | 100 g | 92.7 mg |
| Strawberries | 100 g | 58.8 mg |
| Kale | 100 g | 120 mg |
| Capsicum | 100 g | 80.4 mg |
| Broccoli | 100 g | 89.2 mg |
7. Vitamin D
Hormonal changes in the body greatly affect hair follicles and it can lead to hair problems. Vitamin D supports the hormones in the regulation of immune system, cell growth, and calcium homeostasis. In the recent times, many people encounter alopecia areata (bald spots on the hair) due to Vitamin D deficiency. You should get enough Vitamin D from foods and sunlight to get healthy hair.
Vitamin D through sunlight
- Exposure yourself to direct sunlight to absorb Vitamin D.
- Sunlight can also detox your body.
- 10,000 units of Vitamin D can be absorbed if you spend time under sunlight for about 10 to 15 minutes.
Food sources of Vitamin D
| Source | Serving Size | Amount of Serving |
| Mackerel fish | 100 g | 50 mg |
| Portabella mushrooms | 100 g | 0.2 μg |
| SockeyeSalmon | 100 g | 352 mg |
| Cheese | 100 g | 15.41 mg |
| Halibut fish | 100 g | 734.99 mg |
| Sword fish | 100g | 446.22 mg |
| Egg Yolk | 100 g | 146.06 mg |
| Maitake mushrooms | 100 g | 752.41 mg |
| Cod liver oil | 1 tsp (4.5 g) | 301.5 mg |
8. Zinc
Sebum is the essential natural oil produced on the scalp to keep hair healthy. Zinc facilitates the proper production of sebum which helps in conditioning the scalp and keeping it dandruff free. It also preserves hair strength and prevents premature balding or aging of hair. The body doesn’t possess the capability to store Zinc for a long time, so we should intake Zinc through food sources.
Food sources of Zinc
| Source | Serving Size | Amount of Serving |
| Kidney beans | 100 g | 1.07 mg |
| Shrimp and prawn as food | 100 g | 0.97 mg |
| Flax seeds | 100 g | 4.34 mg |
| Yeast | 16 g | 3.0 mg |
| Egg yolk | 100 g | 2.30 mg |
| Oysters | 85 g | 76.7 mg |
| Pumpkin seeds | 100 g | 7.64 mg |
| Spinach | 100 g | 0.53 mg |
| Beef | 100 g | 6.31 mg |
9. Iron
Iron facilitates proper functioning of our body and also plays a major role in transporting oxygen to the hair follicles. So iron is essential for hair growth. Iron deficiency can make your hair dull, brittle, dry and thin. To avoid these damages and regain your hair health, one should incorporate iron rich foods in the day to day diet.
Note: The absorption of iron from plant based sources are different than the animal sources. So experts recommend people to consume Iron with Vitamin C to facilitate better absorption in the body.
Food sources of Iron
| Source | Serving Size | Amount of Serving |
| Peas | 100 g | 1047 mg |
| Beans | 100 g | 5.1 mg |
| Beef meat | 100 g | 2.6 mg |
| Octopus ( Cooked ) | 100 g | 9.5 mg |
| Lentils | 100 g | 6.5 mg |
| Swiss chard | 100 g | 2.26 mg |
| Spinach | 100 g | 2.71 mg |
| Apricots, Dried | 100 g | 2.7 g |
| Sesame Seeds | 100 g | 14.6 mg |
10. Magnesium
Magnesium plays a key role in all body functions and processes. Lack of magnesium can make a person age faster and feel weak over time. It is also a cause for various diseases such as anxiety, diabetes, constipation, high blood pressure, fatigue, depression, and constipation. All these can affect the hair growth and lead to hair problems. Hair follicles depend on magnesium mineral to maintain its strength. The deficit of magnesium can cause hair loss and later result into to baldness.
Food sources of magnesium
| Source | Serving Size | Amount of Serving |
| Swiss Chard | 100 g | 86 mg |
| Avocado | 100 g | 29 mg |
| Spinach | 100 g | 79 mg |
| Black Beans | 100 g | 70 mg |
| Banana | 100 g | 27 mg |
| Fig | 100 g | 17 mg |
| Sesame Seeds | 100 g | 351 mg |
| Pumpkin Seeds | 100 g | 550 mg |
| Almond | 100 g | 268 mg |
Alternatively, you can use lotion which contains magnesium or bathe in water containing Epsom salt (magnesium rich).
11. Vitamin E
Vitamin E fights against free radicals and protects cells from damage. Vitamin E has antioxidants which help in rebuilding hair strands and enhances hair health.
Food sources of Vitamin E
| Source | Serving Size | Amount of Serving |
| Almonds | 100 g | 26.2 mg |
| Avocado | 100 g | 2.07 mg |
| Sunflower Seeds | 100 g | 35.17 mg |
| Spinach | 100 g | 2 mg |
| Broccoli | 100 g | 0.78 mg |
| Sweet Potato | 100 g | 0.26 mg |
| Wheat Germ | 100 g | 15.99 mg |
| Palm Oil | 1 tsp ( 14 g ) | 2.17 mg |
| Olive Oil | 1 tsp ( 14 g ) | 1.94 mg |
Additional Tips for Growing a Healthy Hair
- Trim your hair frequently. This will eliminate the split ends, offer smoothness, and volume.
- Avoid changing your hair color especially from a darker color to lighter one. Hair coloring increases the chances of getting split ends in the hair
- Brush your hair before going to bed. This distributes natural scalp oils evenly and help your hair stay moisturized
- Eat a well-balanced diet. Include protein rich foods such as nuts, whole grains, beans, and fish.
- Do not over use hair styling products. Excessive use of straighteners, curlers, hair gel, wax, mousse, Pomade, or sprays can damage your hair.
- Do not shampoo your hair every day. Skip one or two days in a week to allow natural oils to nourish the hair.
- After having a hot shower, cool rinse your hair to relax the cuticles.
- Sleep on a pillow with silk pillowcase. This reduces tangles and breakage in hair
- Weekly once apply warm coconut oil on hair.
KIMBEREE Pratt says
is there one blood test to let you know what vitamin your low on ?