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If you want to do a quick health check, look at your hair. If you notice thinning, dryness, and dullness, you might need to improve your diet.
The foods you eat affect everything – including your hair. Are you getting enough of these top 5 vitamins for healthy hair?
Top 5 Vitamins For Healthy Hair Growth
1. Vitamin A
If you want gorgeous tresses, you’re going to need loads of vitamin A.
Vitamin A prevents breakage and improves hair texture. It aids cell growth and helps your body produce ‘sebum’ – an oily substance that keeps your scalp hydrated.
Recommended daily amount: 900 mcg.
Sources of vitamin A:
Get your vitamin A from carrots, spinach, sweet potatoes, milk, mangoes, apricots, pumpkin, and kale.
2. Vitamin B7 / Biotin
Next on the list of vitamins for healthy hair growth is vitamin B7, also called biotin.
Eat enough of it to support keratin production. Keratin is basically what your hair is made up of. So the lack of biotin will definitely cause hair loss.
An added benefit – biotin also makes your nails strong and shiny!
Recommended daily amount: 30 mcg.
Sources of biotin:
Get your dose of biotin from avocados, cauliflower, raspberries, whole wheat bread, and cheddar cheese.
3. Vitamin C
Vitamin C is among the popular vitamins for hair growth. An antioxidant and anti-ageing vitamin, it fights free radicals that spoil your gorgeous hair.
Vitamin C also boosts collagen levels – making your tresses thicker and stronger. Since it’s a water soluble nutrient, you need to eat vitamin C rich food regularly.
Recommended daily amount: 90 mg.
Sources of vitamin C:
Foods rich in vitamin C are strawberries, kiwis, oranges, lemon, and Indian gooseberry. Indian gooseberry (amla) oil is excellent for hair. Massage your scalp with it a few times a month.
4. Vitamin D
Next up is vitamin D. Just like with biotin, the lack of vitamin D invites hair loss troubles.
Spend at least 15 minutes in the sun early in the morning. You can replenish your vitamin D levels with supplements – but it’s best to check your levels first to avoid taking too much.
Recommended daily amount: 200 IU for those under the age of 50
Sources of vitamin D:
Get it from mushrooms and fortified products like soy milk, dairy milk, orange juice, and cereal.
5. Vitamin E
Vitamin E is one of the best vitamins for healthy hair and skin. Many studies have found that it boosts hair growth extremely well.
A potent antioxidant, E reduces free radical damage and boosts tissue repair. It also helps keep your scalp and hair hydrated.
Recommended daily amount: 15 mg.
Sources of vitamin E:
Get your daily dose of vitamin E from almonds, sunflower seeds, avocados, spinach, peanuts, and leafy green veggies. You can also oil your hair with vitamin E oil.
Note: This article is solely for the purpose of sharing information. Please do not substitute it for professional medical advice. Before using anything as a medicine, always consult your doctor.
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