Vitamins and minerals play an important role in helping strengthen your hair and make them shiny. Without adequate nutrition, your strands are more likely to be dull, thin and turn gray. Following are vitamins and minerals that are essential to keep your hair healthy.
1. B-complex vitamins
Vitamin B complex includes essential vitamins such as vitamin B5, vitamin B, vitamin B6, vitamin B12, biotin, niacin and cobalamin. This power packed vitamin not only improves your hair and scalp health but also prevents hair loss. It helps restore shine and thickness to strands as well. You can find this vitamin in many foods and vegetables. While vitamin B12 is found in liver, oysters, clams, mussels, octopus, mackerel, crab, beef and cheese, vitamin B6 can be found in vegetables, whole grain cereals, meats and egg yolks. Biotin, which is actually vitamin B7, is found in brown rice, sunflower seeds and oats. Meanwhile, vitamin B5 is found in whole grain breads and niacin (vitamin B3) is found in tuna and sun-dried tomatoes.
2. Vitamin A
Apart from helping the immune system, vitamin A maintains the overall health of hair, improving hair texture and sheen. This antioxidant also helps produce sebum in your scalp and protect your hair from free radical damage. Especially, vitamin A is used to help your body deal with stress, a key factor of hair loss. You can find this powerful vitamin in grapefruit, cherries, mangoes, meat, dairy products, carrots, tomatoes, kale, etc. These fruits and leafy vegetables will make your hair grow longer and faster.
3. Vitamin C
Vitamin C is another essential vitamin for protecting hair against free radicals. It is also used to help build collagen, which plays a role in keeping hair follicles, blood vessels and skin to stay healthy. Besides, vitamin C boosts circulation, helping prevent hair breakage and promoting hair growth. Vitamin C comes from a variety of fruits like acerola, rose hip, green chili pepper, strawberries, oranges, pineapple, cantaloupe and more.
Along with B-complex vitamins, vitamin A and vitamin C, iron is also beneficial for your hair’s health. It helps red blood cells carry oxygen to cells and promotes hair growth. Even a minor depletion of iron has an effect on your hair. This mineral can be found in egg yolks, lentils, broccoli, kale, mustard greens, Brussels sprouts, etc.
Sulfur helps to maintain a glossy hair appearance and beautiful complexion. So a deficiency can lead to hair breakage…