Vitamins are the best source to balance the lack of enough nutrition in your bodies, fix the hormonal imbalances, and reduce the visible impacts which make your hair dull look, hair fall and frizzy.
Let’s get into the list of top 10 Vitamins to make your hair long, strong glossy and healthy,
1. Vitamin A
Vitamin A is a powerful antioxidant helping to defend against free radicals in your body. This vitamin helps to assist in promoting a healthy immune system and cell growth, which in turn makes it better for healthy hair growth.
Vitamin A locks the moisture in the scalp by creating essential oil. The oil helps to get rid of dryness. It likewise helps in fighting external bacteria which cause damage to your hair.
Some Vitamin A rich foods are listed below which help you to fuel up your body with the required dosage:
- Red pepper
- Leafy Green Veggies
2. Vitamin B3 or Niacin
Vitamin B-3 Niacinamide has been a crucial vitamin as far as providing general health and well being for your scalp and your hair follicles.
Niacin transforms carbohydrates and fats into energy to serve some body functions. It does the same for hair. It helps blood circulation and passes oxygen to the scalp and hair follicles. If hair receives sufficient amounts of vitamin B3, then its grow faster and better.
Following are some foods which can enable you to earn enough vitamin B3 for your day.
- Lean Red Meat
3. Vitamin B5
Vitamin B-5 Pantothenic Acid is a water-soluble vitamin and is a necessary essential nutrient. This vitamin has been proven to be effective in preventing future hair loss. It has further been shown to keep hair from turning gray and losing it is natural melanin. Furthermore, it helps to keep hair follicles healthy and vibrant.
It is also known as an ‘anti-stress vitamin (reduce stress hormones )’ and, therefore, to destroy a potent factor that causes hair fall.
Following are some foods which can enable you to earn enough vitamin B5 for your day.
4. Vitamin B7 or Biotin
Vitamin B-7 Biotin is a water-soluble vitamin that helps the body convert food into energy. Biotin combined with zinc has been used to help resolve alopecia areata. There is evidence to support that biotin contributes to strengthen and thicken skin, hair, and nails.
Biotin improves scalp health and saves it from irritability caused due to sun exposure. It is helpful in reducing aging effects too. It also keeps hair from graying earlier.
Biotin can be obtained from some nutritious food or supplements. It is a good deal to start already consuming Biotin delicious food to improve hair quality and to ensure protection.
Following sources helps to gain Vitamin B7
- Egg Yolk
- Peanuts and Almonds
- Green Peas
- Organ Meat
5. Vitamin B9
Vitamin B-9 Folic Acid plays an integral role in stimulating the growth of hair follicles. Deficiencies of folic acid have linked to hair loss.
Following sources helps to gain Vitamin B9
- Poultry, shellfish, salmon, pork, and tuna.
- Legumes, soybeans, and lentils.
- Citrus fruits.Bananas, oranges.
- Wheat, cereals, and barley
- Vegetables like asparagus,brussels sprouts, broccoli, avocados, and Savoy
- leafy green vegetables like spinach, and dry beans, peas, and beets.
6. Vitamin B12
Vitamin B-12 Cyanocobalamin prevents hair loss and is an active vitamin for hair health and vitality.
Vitamin B12 also supports hair follicles and saves from premature hair loss. The corrected levels of this vitamin very quickly repair damaged hair.
Following sources helps to gain Vitamin B12
- Beef liver
- Soy Milk
7. Vitamin C
Vitamin C (Folic Acid) is an antioxidant that has been shown to help promote skin and hair health and well-being.
Vitamin C deficiency will lead split ends and dry hair, and It is important that a safe Vitamin C intake regimen be maintained to keep hair from drying, thinning and falling off.
Following sources helps to gain Vitamin C.
- Green Pepper
- Brussel Sprouts
8. Vitamin D
Vitamin D this is a fat-soluble essential vitamin that is very limited in natural foods. Vitamin D helps your body absorb calcium. So it is crucial to take this vitamin as a supplement to fulfill your dietary needs
Following sources contributes to gain Vitamin D.
- Egg Yolk
- Fortified Milk
9. Vitamin E
Vitamin E is a fat-soluble and very powerful antioxidant. This vitamin helps to protect the body from tissue damage, which can be caused by free radicals. Free radicals can cause harm to healthy tissue on the scalp if not countered.
Vitamin E is also useful to maintain moisture on the scalp. For not only Vitamin E also nourishes the scalp and allows good hair protection. A daily vitamin E hair massage to nourish the scalp is recommended.
Following sources helps to gain Vitamin E.
- Plant Oils
- Almonds and nuts
- Mamey Sapote
- Sunflower Seeds
Zinc is an essential mineral that occurs naturally in some foods. Zinc contributes to maintaining a healthy hair shaft. Zinc, selenium, and copper other trace elements are required for the building of thyroid hormones; a deficiency of these items can cause hypothyroidism, which is linked to hair loss.
Zinc is linked with DNA and RNA production. It builds up and divides hair follicles’ cells for healthy hair growth proportionately.
Zinc combats four different types of hair loss diseases namely alopecia areata, telogen effluvium, and male and female patterns of hair loss.
The food in which zinc is found sufficiently are:
- Cocoa and Chocolate
- Beef and Lamb
If you want a healthy hair, you need to have a well-balanced diet that contains almost all the foods which mentioned above.
A simple solution would be to start taking vitamin supplements that can reduce the insufficiency and promote healthy hormones which are necessary for healthier hair.