Vitamin A is a powerful antioxidant helps boost the process of sebum production which moisturizes the scalp and the hair. Additionally, having a diet plenty of vitamin A can work to protect hair roots and hair nerve fibers so that hair can grow properly. Foods that provide vitamin A are meat, eggs, cabbage, cod-liver oil, carrots, peaches, spinach, broccoli and apricots. Dairy products such as milk and cheese are known to contain high level of vitamin A too. The suggested dose of vitamin A is 8000 IU per day. So be careful, the use overdose can cause many bad effects. For example, if you provide more than 25000IU will cause hair loss and other serious health problems.
Vitamin C is an antioxidant effects in maintaining the beauty of your hair and preventing hair loss because vitamin C can assist with collagen production and help with hair moisturizing. Plentiful sources for vitamin C are strawberries, green peppers, dark green vegetables, potatoes, cantaloupe, kiwi and citrus fruits. It’s best to consume 100mg of vitamin C daily.
Vitamin E is an antioxidant that helps increase the uptake of oxygen into the cells, support capillaries development, and thereby enhances blood circulation to the scalp. Vitamin E can be found in wheat germ oil, whole grains, soybeans, nuts, green vegetables and dried beans. Advisable dose is 30IU per day. Be careful while taking Vitamin E because it also raises blood pressure and reduce blood clotting ability. People suffer hypertension should consult for doctor’s advices before taking vitamin E supplement.
Biotin: This vitamin boosts the keratin production which helps promote hair and nail growth, prevent hair loss and aging. Good sources for biotin are cereals, brown rice, liver, milk and sunflower seeds. 150 to 300mcg is a reasonable amount for each day.
Inositol is a compound found in the membranes of cells, it works toward make hair follicles healthy. Foods rich in inositol are lemons, cereals and liver. It’s recommended to take 600mg Inositol per day.
Niacin, also known as vitamin B3, promotes blood circulation to the scalp as well as lower cholesterol levels in order to help blood easily move around. Beside, experts believe that cholesterol can be converted into enzymes that is known to inhibit hair grow. Fish, lean red meat, wheat germ, lettuces, cabbages and carrots are foods contain much niacin. Daily dose of niacin is 15mg.
Vitamin B5 also called scientifically pantothenic acid. It is vital in preventing aging and improving hair thickness. B5 works to help various processes in the body that needed to promote hair growth. The best sources of vitamin B5 is egg yolks, edible animal organs and whole grains. However, an excessive amount of this vitamin can inhibit the blood flow to the scalp and lead hair to fall out. An intake of 5-6mg a day is reasonable.
Vitamin B6 creates melanin, prevents hair loss, keeps hair from thinning and is beneficial for hair color. Foods like pork and poultry products have plenty of this vitamin. Whole grains, organs, egg yolks, vegetables, liver are useful foods as well. You need 1.6mg of vitamin B6 daily for stronger hair.
Vitamin B12 helps prevent hair loss, vitamin B12 found in fish, eggs, milk and chicken. 2.5 mcg per day is best.
- healthy hair