7 Essential Nutrients for Healthy and Beautiful Hair

Hair is normally the first thing I notice when I meet a person. I have included 7 essential nutrients to consume for healthy, luscious and smooth hair. Hair is primarily made of protein but vitamins, iron and water are equally important for proper nourishment for your hair. 

1. Protein 

Hair is part of skin and is made up of protein. Thus, lack of protein will directly impact hair's health and even cause hair loss. It is important to include protein such as meat, poulty, fish, eggs, milk, cheese, soy, nuts and legumes (peas and beans). 

2. Vitamin A

Vitamin A increases the production of oil in your scalp and the oil keeps your hair moist and glowing. The natural oil also provides some protection against bacteria that could damage your scalp. Food high in vitamin includes liver, red pepper, sweet potatoes, carrot, dark leafy greens, butternut squash, dried herbs (e.g. parsley, basil), lettuce, dried apricot and cantaloupe. 

However, over consumption of vitamin A can lead to jaundice, nausea, loss of appetite, irritability, vomiting, and even hair loss. The current percent daily value for Vitamin A is 5000 international units (IU).

3. Complex B Vitamins 

The complex B vitamins increase hair growth and promotes hair health. It includes a group of 8 vitamins. Do note that B Complex vitamins usually work together so another alternative is to take a complex B supplement. For those of us who prefer to obtain them naturally from food, below is a list of food high in their respective B vitamin.

Vitamin B1 (thiamin)

Vitamin B1 helps process and distribute the food you eat throughout your body. Your hair follicles may be malnourished if there is a deficiency in vitamin B1. Food high in vitamin B1 includes liver, pasta, peas, soy foods, fish, beans and oranges. 

Vitamins B2 (riboflavin)

• Vitamin B2  not only contributes to the general hair health, it aids the absorption of the other B vitamins. It is present in dairy products, nuts, legumes, rice, mushrooms, and leafy green vegetables, such as broccoli and asparagus.

Vitamin B3 (niacin)

• Vitamin B3 prevents thinning of hair. Food containing Vitamin B3 includes chicken, beans, peanuts, tuna, salmon, ground beef, peanut butter, pasta, mango, peaches, carrots, fortified hot and cold cereals, nuts and dairy products. 

  Vitamin B5 (pantothenic acid)

  Vitamin B5 delays the graying of hair. It is available in liver, red meats, whole grain cereals, chicken, fish, cheese, sweet potatoes, cauliflower, avocados and beans.
• Vitamin B6 (pyridoxine) 

• Vitamin B6 helps prevents hair loss and promote general hair health. It is present in meat, potatoes, bananas, poultry, fish, spinach, peanuts and beans. 

  Vitamin B7  (biotin)

  Deficiency in Vitamin B7 (biotin)  results in hair loss. It is found in clams, eggs, bread, egg yolk, fish, mushrooms, oatmeal, bananas, soy and milk.

Vitamin B9 (folic acid)

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  Vitamin B9 promotes hair growth by renewing the cells that grow hair. A deficiency in folic acid can inhibit the health of your hair and lead to premature graying and hair loss. It can be found in leafy green vegetables, oranges, Brussels sprouts, turnips, salmon, orange juice, avocados, poultry, liver, and beans such as soybeans. 

Vitamin B12 (cobalamin)

• A deficiency in Vitamin B12 ( cobalamin) leads to hair loss and premature graying. Foods with vitamin B12 include red meat, milk, eggs, soy milk, liver, salmon, trout, clams, tuna, pork, ham, cheese and yogurt.

4. Vitamin C

Vitamin C is cruicial for healthy hair. It boosts blood circulation throughout the body, including the scalp. Low intake in Vitamin C in your diet may make your hair pone to hair loss and other hair-related conditions such as dry or split hair and discoloration.  

Food high in Vitamin  C includes red and green hot chili peppers, guavas, bell peppers, fresh herbs (thyme and parsley), dark leafy greens (kale, mustard greens, garden cress), broccoli, cauliflower, brussel sprouts, kiwi fruit, orange, lemon, lime and strawberries.

  

5. Vitamin E

Vitamin E is is an antioxidant it contributes to hair health by fighting off harmful free radicals.  It is also helps in the production and repair of hair cells, which in turn prevent split ends while helping your hair grow faster. Vitamin E is known to maintain the health of your scalp, and it also help prevent dandruff. Vitamin E oil can also be applied directly onto scalp.

Food that contains Vitamin E includes sunflower seeds, paprika, red chilli powder, almonds, pine nuts, peanuts, dried herbs (basil and oregano), dried apricots, pickled olives, cooked spinach and cooked taro roots.

Like Vitamin A, too much vitamin E from supplements can lead to excessive bleeding, or hemorrhaging. The current DV for vitamin E is 20mg.

6. Iron 

Iron improves and increases circulation in the scalp and fuels hair growth. Foods that are high in iron include red meat, egg yolks, dark leafy greens (spinach), dried fruits (prunes and raisins), mollusks (oysters, clams, scallops), beans lentils, chick peas, liver and artichokes. Your body can better absorb the iron from food together with food that are high in vitamin C while avoiding iron inhabiting food like tea.

7. Water

The hair is 25% water. Keep your hair hydrated by drinking 8 glasses of water a day. 

Although good nutrition is a natural way to have healthy and beautiful hair, it usually take months before the effects are seen. If you don't see healthy and beautiful hair after a few days, do be patient and continue to persevere!