Healthy lustrous hair is desired by us all. With shining hair, you can try different hairstyles and look amazing in any selfie ;). Good strong hair needs proper nutrition and care. Today we will discuss the best vitamins for hair growth and the foods you can get it from.

Vitamins & Hair Growth Science

Your skin and hair provide a clear indication of your health. Your doctor asks you about any frequent hair fall or dry skin when you consult for health issues. The secret elements that keep your hair lustrous and strong are vitamins.

Various vitamins like A, E, B, D, proteins, zinc etc. keep your skin and hair healthy and away from any damage. It provides the nourishment required by your scalp and body for healthy hair growth. Vitamins make the root strong which effectively increases the quality of hair.

Here is a video from ehowhealth on healthy hair growth

Best Vitamins for Hair Growth

You might think of various hair therapies to improve hair quality but the best way is to improve health. If you are suffering from thin hair, hair loss or slow hair growth, get your vitamin levels tested. The low levels of vitamin and minerals can be corrected by including more vitamins in your diet. In the below section let us take a look at the Best Vitamins for Hair Growth.

1. Biotin

Have you ever heard about vitamin H or coenzyme R? It is commonly known as Biotin. Vitamin H comes from the family or vitamin B and is water soluble. Biotin plays a vital role in the metabolic process of humans. It promotes the growth of cells especially skin, nails, and hair. (1)

Biotin helps in promoting healthy hair growth by improving scalp quality and restricting dandruff formation. It plays a vital role in getting a smooth and shiny texture for your hair. Biotin can be obtained from various animal sources like eggs, meat. The vegetarian sources of biotin are nuts, avocados, and dairy products.

2. Vitamin A

You must be aware of the vitamin A functions to keep your eyes healthy. Along with it, vitamin A helps in improving and promoting hair quality & growth. Sebum, an oily substance is produced by skin glands which helps in providing protection to skin and hair. Vitamin A plays a vital role in the production of sebum.

People who are deficient in vitamin A, experience rough or dry skin and weak hair. If you are not getting enough vitamin A from your daily diet you can include vitamin A rich foods to your diet or try vitamin A supplements with your doctor’s consultation. Food products like carrots, kale, eggs, spinach, milk, cod liver oil, yogurt etc are rich in vitamin A. It is one of the best vitamins for hair growth.

3. Vitamin B

We have already discussed one of the vitamin B family element Biotin. Apart from biotin, the other vitamin B series elements are equally important for hair growth. Vitamin B helps in the creation of red blood cells which are the main transporter of oxygen and other nutrients to the scalp and other body parts.

Normal levels of vitamin B ensures your body parts remain healthy. Vitamin B rich foods are leafy green vegetables, meat, almonds, seafood etc. It is one of the best vitamins for hair growth.

4. Vitamin C

Most of the natural beauty products include lemon or orange peel and the reason behind it is vitamin C. It is also known as ascorbic acid and is a very strong antioxidant. Vitamin C helps in the repair of damaged tissues and gives it a new life. It also plays an important role in collagen synthesis resulting in rapid tissue repair.

Fruits or vegetables contain a good amount of vitamin C. Try to include vitamin C rich foods in your daily diet.

5. Vitamin D

The sunshine vitamin not only keeps your skin and bones healthy but also provides a glow to your hair. In a recent study, it was found out that, vitamin D helps in the development of hair follicle. (2)

Vitamin D rich sources are sunlight, animal products, and non-veg food.

6. Vitamin E

Vitamin E is a natural antioxidant. It helps in reducing the oxidation process and stress by the effect of which your hair start growing faster. It also helps in reducing hair fall.

7. Zinc

Hair tissues growth can be improved with an adequate amount of zinc intake. Also, the hair follicle development process gets stimulus if you have normal levels of zinc present in your body.

You need to include zinc-rich foods in your daily diet.

8. Iron

An adequate amount of Iron helps to improve the hemoglobin levels. With good hemoglobin levels the oxygen in transferred in required quantity to the scalp and tissues. This leads to the development of hair follicles and results in strong hair.

You can include Iron-rich foods in your daily diet.

9. Protein

Keratin the hair protein is responsible for the health of your scalp and hair. A good intake of protein ensures your body gets a good amount of biotin which is responsible for the formation of keratin. Include high protein foods in your daily diet.

10. Fatty Acids

Omega 3 fatty acids help in strengthening the roots. Strong roots result in strong and healthy hair. Fatty acids are mostly present in seafood. Apart from hair growth fatty acids are helpful to maintain overall health.

Foods for Healthy Hair Growth

1. Spinach

This leafy vegetable is rich in iron and other vital nutrients. Include spinach in your salad or you can make various delicious dishes from it.

2. Fatty Fish

Fatty fish is a rich source of omega 3 fatty acids and vitamin D.

3. Eggs

Eggs are a rich source of various vitamins and minerals like omega 3 fatty acids, protein, vitamin B etc. You can include eggs in your diet in the form of a boiled egg, an egg omelet or an egg wrap etc.

4. Nuts

Nuts are rich in fiber, protein, omega 3 fatty acids, vitamin E and various other micronutrients. Eat nuts as a first food in the morning it will help you to digest maximum nutrition from it.

5. Avocados

This is a power pack fruit. It contains various essential vitamin and minerals like vitamin A, C, magnesium, vitamin B6 and Iron. You can include avocado in your salad or eat as a whole fruit.

As you are aware of the best vitamins for hair growth and the foods they are rich in, start including these foods in your day to day diet. Apart from nutrition-rich food, it is important to get a good amount of exercise. With proper exercise the blood flow to scalp increases resulting in strong and beautiful hair. Do write to me an email or comment below if you find this article helpful or have any suggestions.