Vitamins plays an important role in our life. We need it for skin, our hair and our well being. Nowadays, people skip meals and because of this they are facing many health issues and hair fall. These vitamins are extremely important for your hair, so if you are experiencing hair fall and want your thick hair back, make sure you keep reading this article to know which vitamins you need in your diet.
1. Vitamin C
Oranges
Vitamin C plays a crucial role in protein metabolism. Vitamin C deficiency has been tied to hair loss — and sufficient vitamin C consumption boost intestinal absorption of protein.
Best food source – Red sweet pepper, orange juice, oranges, grapefruit juice, kiwifruit
2. Vitamin D
Salmon
Vitamin D regulates gene expression in nearly every cell in the body, including hair follicles, and it’s crucial to promote normal cycles of cell growth and replication. Not getting enough vitamin D can lead to cells in hair follicles not being replaced properly. This, in turn, may lead to hair thinning and hair loss over time.”
It may be tough to tell if you’re shy in this vitamin, so if you’re concerned about your D levels, ask your doctor to order a blood test.
Best food Source – Cod liver oil, swordfish, salmon, canned tuna, fortified orange juice.
3. Iron
Dark chocolate
Iron is required for the formation of red blood cells which carry oxygen and nutrients to the hair to help it grow. Red meat is a stellar source, but you can hit the ideal iron levels even if you’re on a vegan diet. The key lies in pairing vegetarian protein sources with vitamin C so they’re absorbed easier by the body. Try bell peppers with beans or lentils with broccoli.
Best food Source – Fortified breakfast cereal, oysters, white beans, dark chocolate, beef liver.
4. Vitamin A
Carrots
Vitamin A is another vitamin that’s vital for proper cell growth. It helps in producing sebum (oil on the scalp), which keeps the hair from drying out and breaking. Vitamin A fights free radicals that weigh your hair down. While Vitamin A is essential for healthy hair, you must exercise caution, as too much of it can lead to toxicity and can actually result in hair loss.
Best food Source – cod liver oil, peaches, carrots, spinach, etc.
5. Biotin
Mushrooms
If you want longer, healthier hair then don’t forget biotin. This is quickly becoming one of the most widely used supplements for faster hair growth. Biotin is a B vitamin, and it plays a key role in keeping the hair healthy. While most people get a good dose of biotin from the food they eat every day, it is a water soluble vitamin. That means your body cannot retain it and flushes out what it doesn’t use. So you need to get enough of it every day. Many hair care products now contain biotin.
Best food Source – mushrooms, avocados, eggs, salmon, peanut butter, etc.