Biotin, a water-soluble vitamin is vital for hair. It is actually a B complex vitamin (B7) but renamed as Vitamin H (for hair). Biotin improves hair quality by preventing thinning of hair. It helps in hair growth and preserves its strength, texture and appearance.
Biotin deficiency is rare, but it can lead to hair loss. Therefore, consuming biotin-rich foods can help in preventing hair loss. The recommended dosage of biotin per day is 30mg. Foods that contain Biotin include,
Banana
Eggs
Nuts and Legumes
Salmon
Beef Liver
Peanut butter
Soy Beans
Everybody is aware of the role of vitamin A in vision care. But vitamin A also helps in enriching hair follicles by secreting an oily substance called as sebum. It prevents dryness and hair fall. Vitamin A is a fat-soluble vitamin and an anti-oxidant.
Eating a diet rich in vitamin A will help in maintaining gorgeous and healthy hair. The daily recommended level of vitamin A is 70-90 mg. Foods that contain Vitamin A include, Carrots
Pumpkin
Muskmelon
Spinach
Sweet potato
Vitamin B is a group of vitamins that play a vital role in maintaining hair, skin and overall health of the body. They are water-soluble vitamins that help in hair growth.
Riboflavin (Vit B2) and Niacin (Vit B3) help in proper nourishment of hair follicles. Pantothenic acid (Vit B5) is commonly found in shampoos which gives shine and flexibility to hair. Its deficiency can result in hair loss and scalp irritation. Cobalamin (Vit B12) promotes hair growth by the formation of red blood cells. Gray hair is one of the prominent symptoms of B12 deficiency. Vitamin B complex foods are, Dairy Products
Meat
Fish
Eggs
Vitamin C or ascorbic acid promotes hair growth, prevents hair loss and dandruff. Its deficiency can lead to split ends. Vitamin C is loaded with antioxidants that reduce the damage like brittleness caused by free radicals on hair. Vitamin C is water-soluble, therefore the body cannot store this for longer. Hence consume loads of vitamin C-rich foods like:
Oranges
Gooseberry
Pineapple
Kiwi
Tomato
Green peppers
The daily recommended level of vitamin C is 90 mg for men and 75 mg for women. Six to seven servings of vitamin C-rich fruits and vegetables can be consumed daily.
Vitamin E is very important for maintaining a healthy scalp. Vitamin E oil massage for hair increases blood circulation and boosts oxygen supply to the scalp. It also repairs hair follicles and promotes hair growth. Vitamin E is fat-soluble that nourishes, moisturizes hair and prevents dryness.
An adult needs 15 mg of vitamin E daily. Many people opt for vitamin E tablets or capsules, but it is naturally available in foods like: Cooked Spinach
Almonds
Sunflower Seeds
Avocado
Fish
Olive Oil
Broccoli
Iron deficiency can make the hair dry and thin. Iron is an important mineral that supplies the necessary amount of oxygen to the hair follicles. Hair loss is one of the prominent signs of iron deficiency. Women are more prone to iron deficiency, so the daily recommended level for women is 15 mg.
Though iron supplements are available over-the-counter, it is advisable to take them only after consulting with a doctor. But the dietary recommendations may be easily met by consuming a diet rich in iron foods like: Red meat
Dry fruits like dates, prunes and raisins
Dark leafy vegetables
Liver
Red kidney beans
Omega-3-fatty acids give a natural shine to the hair. They nourish the hair follicles and prevent flakiness of scalp. The three important types of omega-3 are docosahexaenoic acid (DHA), eicosapentaenoic acid (EPA) and alpha-linolenic acid (ALA), where ALA is converted in the body to EPA and DHA. Lack of omega-3 leads to drying of hair, dandruff and hair fall.
The daily recommended level of omega-3 is 600mg. Omega-3 can be found in fish oil supplements. But it is present naturally in foods like: Fish like sardines, salmon, cod, tuna, anchovies, etc.
Flaxseeds
Shrimp
Walnuts
Fish oil
Compared to other nutrients, the importance of zinc is not much recognized. Zinc plays a crucial role in the formation of keratin protein and division of hair follicle cells. Lack of zinc leads to thinning hair and hair loss. Zinc also helps in maintaining hormonal balance.
The daily recommended level of zinc is 12mg. Zinc absorption is controlled by vitamin D and, therefore, include vitamin D rich foods in your daily diet to promote hair growth. Foods rich in zinc include: Meat and poultry
Oysters
Pumpkin seeds
Cheese
Chickpeas
Yogurt
Don't wash hair often as it can lead to dryness
Use a good quality shampoo and avoid sulfate-rich ones
Moisturize using almond oil or pure coconut oil weekly
Avoid using chemical-rich hair products
Dry hair naturally and try not to use a blow-dryer
Avoid brushing the hair often as it can damage it
Trim split ends regularly
Limit usage of hair dye and colors
Avoid frequent styling of hair using rollers or curlers.
Always rinse hair using cold water
