Healthy Hair Vitamins
It is often said that your hair are a reflection of your general health. Several diseases can be diagnosed just by examining your hair. Similarly, hair also mirror what you eat daily. If your diet is rich in vitamins, proteins and minerals, you will be blessed with long, shiny, voluminous hair. So, in case you wish to acquire a healthy mane, you must start taking a diet rich in vitamins for healthy hair.
List of Healthy Hair Vitamins
Hair vitamins work at several stages to promote healthy hair growth. Some vitamins prevent hair loss while some help in regrowing of hair by stimulating the hair follicles. Some other vitamins for healthy hair may improve the condition of scalp, so as to retain healthy hair. Certain other vitamins protect against premature graying, by increasing the pigment melanin. Let us see which are the best vitamins for hair growth and what are their dietary sources.
Vitamin A
Vitamin A is known to stimulate the oil secretion in the scalp. Besides, it also helps the hair follicles to generate new hair growth. Vitamin A is found in abundance in milk, cheese, meat, spinach, broccoli, carrots, peaches and apricots. However, one should not exceed the daily dosage of vitamin A beyond 5000 IU, as it cannot be broken down by the body.
Vitamin B
B3 (Niacin)
Vitamin B3 is associated with improving the condition of the scalp. B3 (Niacin) can be derived from foods such as nuts, meat, whole grains, wheat germ and brewer's yeast. The recommended daily dosage for vitamin B3 is 15 mg.
B5 (Pantothenic Acid)
Vitamin B5 is amongst the most beneficial hair loss vitamins. It also prevents premature graying. Organ meats, egg yolks, whole grains and brewer's yeast are some of the sources of vitamin B5. The recommended daily dosage for vitamin B3 is 4 to 7 mg.
B6
Vitamin B6 is mainly responsible for the production of pigment melanin which gives hair its color. The dietary sources of vitamin B5 are same as that of vitamin B5. Vitamin B5 should be consumed in a dosage of 1.6 mg a day.
B12
Vitamin B12 is yet another vitamin which promotes healthy hair growth. However, it is found only in dairy and meat products. Vegans can derive the benefits of vitamin B12 through supplements. The daily dosage for vitamin B12 is 2 mg.
Vitamin C
Vitamin C is mainly known for its antioxidant properties. It also overcomes hair problems such as dandruff, hair loss etc. Vitamin C can be found in all citrus fruits such as lemon, oranges etc, Besides, pineapple, strawberries, kiwi, cantaloupe, tomatoes, potatoes and green peppers are some other sources of vitamin C. The recommended daily dosage for vitamin C is 60 mg.
Vitamin E
Vitamin E is an effective vitamin found in almost all hair care products. Leafy green vegetables, raw nuts and seeds, dried beans, soybeans and cold-pressed vegetable oils are some vitamin E rich foods. The recommended daily dosage for vitamin E is 400 IU.
Biotin
Biotin is found in milk, egg yolks, liver, whole grains, rice and brewer's yeast. It is helpful in production of protein keratin, the building block of hair. The recommended daily dosage for biotin is 300 mcg.
Inositol
Inositol ensures healthy growth of hair follicles. Liver, whole grains, brewer's yeast and citrus fruits are some of the sources of Inositol. The recommended daily dosage for Inositol is 600 mg.
If the requirement for hair vitamins cannot be met through diet, one can rely on healthy hair supplements of these vitamins. However, as far as possible try to incorporate the above vitamin rich foods in your diet. You should be able to notice a difference in your hair within 2 to 3 months of changing your diet.
