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Hira Beauty Tips

Everything has beauty, but not everyone sees it

11 Vitamins for Hair Growth and Thickness

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.

Vitamins for Hair Growth and Thickness

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:

SourceServing SizeAmount Of Serving
Spinach100 g194 μg
Lentil100 g479 μg
Orange juice248 g74 μg
Peanut100 g246 μg
Beans/Green bean100 g33 μg
Avocado100 g81 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:

SourceServing SizeAmount Of Serving
cod liver oil15 ml4080 μg
Capsicum red100 g952 IU
sweet potato100 g709 μg
Carrots100 g835 μg
Broccoli100 g623 IU
Butter100 g684 μg
Kale100 g500 μg
Pumpkin100 g426 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

SourceServing SizeAmount Of Serving
King salmon100 g2000 mg
Tuna canned100 g230 mg
Flaxseed100 g22.8 g
Chicken Egg1 Large or 50 g0.7 g
Walnut100 g47.174 g
Hemp seed100 g9.301 g
chia seeds, dried100 g17.830 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

SourceServing SizeAmount Of Serving
Salmon100 g20 g
Eggs 100 g13 g
Milk 100 g3.3 g
Turkey meat 100 g29 g
 Yogurt 100 g10 g
 Lean Beef 100 g26 g

Plant Sources

 Source Serving SizeAmount of Serving
Hemp seeds100 g31.56 g
Quinoa100 g14.1 g
Spinach100 g2.9 g
Beans100 g21 g
Broccoli100 g2.8 g
Pumpkin seed100 g19 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

SourceServing SizeAmount of Serving
Brewer’s yeast100 g188.8 μg
Soybeans100 g179.4 μg
Beef liver100 g113.3 μg
Butter100 g94.3 μg
Sunflower seeds100 g66 μg
Green peas/lentils100 g40 μg
Peanuts/walnuts100 g37.5 μg
Pecans100 g27.75 μg
Eggs100 g18.9 μg

Food sources of vitamin B5

SourceServing SizeAmount of Serving
Chicken Liver85 g8.3 mg
Sunflower seeds28 g1.98 mg
Salmon85 g1.9 mg
Avocados1 fruit2 mg
Sun-dried tomatoes1 Cup1.1 mg
Corn1 Cup1.18 mg
Mushrooms1 Cup1.3 mg
Broccoli1 Cup0.5 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

SourceServing SizeAmount of Serving
Orange100 g53.2 mg
Grapefruit100 g33.3 mg
Brussels sprouts100 g85 mg
Kiwi fruit100 g92.7 mg
Strawberries100 g58.8 mg
Kale100 g120 mg
Capsicum100 g80.4 mg
Broccoli100 g89.2 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

SourceServing SizeAmount of Serving
Mackerel fish100 g50 mg
Portabella mushrooms100 g0.2 μg
SockeyeSalmon100 g352 mg
Cheese100 g15.41 mg
Halibut fish100 g734.99 mg
Sword fish100g446.22 mg
Egg Yolk100 g146.06 mg
Maitake mushrooms100 g752.41 mg
Cod liver oil1 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

SourceServing SizeAmount of Serving
Kidney beans100 g1.07 mg
Shrimp and prawn as food100 g0.97 mg
Flax seeds100 g4.34 mg
Yeast16 g3.0 mg
Egg yolk100 g2.30 mg
Oysters85 g76.7 mg
Pumpkin seeds100 g7.64 mg
Spinach100 g0.53 mg
Beef100 g6.31 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

SourceServing SizeAmount of Serving
Peas100 g1047 mg
Beans100 g5.1 mg
Beef meat100 g2.6 mg
Octopus ( Cooked )100 g9.5 mg
Lentils100 g6.5 mg
Swiss chard100 g2.26 mg
Spinach100 g2.71 mg
Apricots, Dried100 g2.7 g
Sesame Seeds100 g14.6 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

SourceServing SizeAmount of Serving
Swiss Chard100 g86 mg
Avocado100 g29 mg
Spinach100 g79 mg
Black Beans100 g70 mg
Banana100 g27 mg
Fig100 g17 mg
Sesame Seeds100 g351 mg
Pumpkin Seeds100 g550 mg
Almond100 g268 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

SourceServing SizeAmount of Serving
Almonds100 g26.2 mg
Avocado100 g2.07 mg
Sunflower Seeds100 g35.17 mg
Spinach100 g2 mg
Broccoli100 g0.78 mg
Sweet Potato100 g0.26 mg
Wheat Germ100 g15.99 mg
Palm Oil1 tsp ( 14 g )2.17 mg
Olive Oil1 tsp ( 14 g )1.94 mg

Additional Tips for Growing a Healthy Hair

  1. Trim your hair frequently. This will eliminate the split ends, offer smoothness, and volume.
  2. 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
  3. Brush your hair before going to bed. This distributes natural scalp oils evenly and help your hair stay moisturized
  4. Eat a well-balanced diet. Include protein rich foods such as nuts, whole grains, beans, and fish.
  5. Do not over use hair styling products. Excessive use of straighteners, curlers, hair gel, wax, mousse, Pomade, or sprays can damage your hair.
  6. Do not shampoo your hair every day. Skip one or two days in a week to allow natural oils to nourish the hair.
  7. After having a hot shower, cool rinse your hair to relax the cuticles.
  8. Sleep on a pillow with silk pillowcase. This reduces tangles and breakage in hair
  9. Weekly once apply warm coconut oil on hair.



Comments

  1. KIMBEREE Pratt says

    November 1, 2018 at 11:43 pm

    is there one blood test to let you know what vitamin your low on ?

    Reply

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