In order to help our hair maintain its health and shine we must take care of ourselves from within. With a balanced diet, regular exercise and enough sleep we can help our hair be stronger and grow faster. But what can we eat to get the right vitamins for hair health? First of all, a regular diet that includes protein, vegetables, fruits, carbohydrates and fat; many minerals and vitamins for hair need fat to be absorbed in the body, so even if you are on a thinning diet you should not exclude fats entirely.
The hair is fed through a vein under the scalp which sends it all the nutrients and vitamins in needs in order to be healthy, but if the body suffers from any type of disease, ailment or stress, the hair follicles are affected too, and moderate hair loss may occur. Anemia, anorexia, bulimia, insomnia, hormonal imbalance and even illnesses like diabetes can cause hair loss, so it is important to sustain and provoke hair growth by a regular intake of vitamins.
Overall, the most important vitamins for hair are the B group of vitamins, with biotin in the lead. Vitamin B12 can also prevent hair loss and you can find it in aliments like fish, eggs, milk and poultry. Another vitamin from the B group is B5 which can prevent hair loss and the apparition of gray hairs and helps the hair maintain its flexibility and shine. The B6 vitamin is also helpful in preventing or destroying dandruff and is found in cereals and liver.
Other things you need to know about vitamins for hair is that protein, vitamin B12, omega-3 fatty acids and iron help you avoid having a dry scalp and lusterless hair. You should also make sure to have an intake of vitamins A and C which can be found in dark green vegetables and which help to produce the very necessary sebum that nourishes the hair. We’ve already mentioned biotin in passing, but it is a very important vitamin because it prevents brittle hair. You can find biotin, zinc and iron in legumes, which also help hair growth; for more intakes of biotin, you can consume more cereals, egg yolk, soy and liver.
There are other vitamins important for hair too, like selenium which provides a healthy scalp and is found in nuts, which can also contain zinc and alpha-linoleic acid which help prevent hair loss. Calcium is also vital, for the whole organism and not only for the hair and you can find it in milk and milk products.