My hair has not been at its best lately and the more I think about it, especially since I damaged it. I also think a part of that is because of our hard water that I forgot about. But either way I have been looking into vitamins that really benefit the hair. Below are some of the vitamins I came across. These pretty much are in line with the vitamins we need for overall health.
Here are some vitamins and the hair benefits below…
Protein: Protein is excellent for general hair growth. Our hair depends on protein for proper growth. The best sources of protein are lean beef, chicken breast, salmon, kidney beans, Milk, Tofu, cheese, eggs, brown rice, peanut butter, whole wheat bread and broccoli. (Source)
Zinc: Zinc helps to build the hair proteins. Food that is high in zinc are oysters, wheat germ, liver, sesame seeds/tahini, low fat roast beef, roasted pumpkin and squash seeds, dried watermelon seeds, mutton, and peanuts. (Source)
Selenium: Selenium also has a part in keratin production and helps prevent damage of the skin and hair follicles at a cellular level. Selenium-rich foods are Brazil nuts, sunflower Seeds, tuna, halibut, sardines, flounder, salmon, oysters, mussels, shrimp, clams, scallops, beef, liver, lamb, pork, chicken, turkey, eggs, mushrooms (button, crimini, shiitake), wheat germ, barley, brown rice, oats, and onions. (Source)
Sulfur: Sulfur helps by encouraging steady healthy hair growth and stops the hair from becoming brittle. Not only does it help when ingested, it also helps to apply sulfur topically on the scalp for hair growth. Sulfur-rich foods are pork, turkey, eggs, oysters, halibut, tuna, lobster, flax seed, sunflower seed, garlic, onions, asparagus, cabbage, brussel sprouts, broccoli, kale, turnips, organ meat. (Source)
Iron: Iron helps with scalp circulation and by carrying oxygen to the hair follicles. Some iron-rich foods are red meat, liver (do not eat if pregnant), whole grains (amaranth, quinoa), soaked dry beans, nuts, seeds, mushrooms, potatoes, parsley, olives, tamarinds, persimmons, blueberries, mulberries. (
Iodine: Iodine is responsible for assisting the thyroid gland to produce hormones responsible for hair growth. Iodine can be found in salt, but it is actually the wrong type of iodine. Instead opt for iodine-rich foods such as sea vegetables, cranberries. organic navy beans, Himalayan salt. (
Biotin: Provides nutrients to the root of the hair to strengthen them and help with growth. A warning on biotin: When it comes to biotin in pill form, do not take more than the recommended daily dose unless instructed so by a doctor. An overdose of biotin is harmful and can cause renal failure. This is why it is better to choose food sources. Great sources of biotin are brewer’s yeast, green peas, oats, soybeans, walnuts, sunflower seeds, green peas, bulgur and brown rice. (
Magnesium: Magnesium is an anti inflammatory that is associated with hair loss. Great sources of Magnesium are: black beans, raw broccoli, halibut, peanuts, okra, oysters, raw plantain, rockfish, scallop, pumpkin and squash seeds, soy milk, cooked spinach, tofu, whole grain cereal, whole wheat bread. (Source)
Other needed nutrients are fats (monounsaturated, polyunsaturated and Omega-3 and 6 fatty acids, the GOOD kind! not the hydrogenated fats), all the vitamins and silica (horsetail tea, leafy greens, cucumbers, Millet, oats, onions, Rice, whole grains, wheat, alfalfa, barley, beetroot).
After finding out this information I find that hair growth requires a wide range of nutrients. So creating healthier habits provides overall health improvement from internal health to skin and hair. It is good to know that by continuing to change my eating habits to create a more balanced diet it will also benefit my hair regardless.
Seeing as though we cannot get all these vitamins or the necessary daily recommended amount I have been taking a multivitamin to help fill the gap. Being deficient in any of these nutrients can lead to hair loss.
Oh yeah! Even though, this is not on the list… let’s not forget water! I have a 20 oz water bottle and aim to drink at least 4 bottles a day, which I find is not really difficult when I drink from a water bottle.
Thanks for stopping by…
God Bless.. India 🙂