Your body thrives on the right blend of nutrients, and your
hair is no different. To get the best vitamins and minerals for healthy hair,
choose foods packed with these nutrients.
More than 90 percent of your hair is made up of protein, so
you need to have enough protein in your diet to support hair growth.
Fortunately, most people get plenty of protein naturally from their diet. Foods
such as meat, poultry, fish, eggs, and dairy products are high in protein.
Vegetarians can get protein from plant sources such as soybeans, seeds, and
This antioxidant can help your body synthesize protein, may
encourage hair growth, and may help prevent hair loss. Look for it in lots of
fruits and vegetables, especially orange ones.
Vitamin A fosters scalp health. Many orange fruits and
vegetables — cantaloupe, apricots, squash, sweet potatoes, and carrots — are
good sources of vitamin A, as is broccoli.
The B Vitamins
The nutrients in this family of vitamins, often called
B-complex vitamins, may help promote hair growth and prevent hair loss and
breakage. Vitamin B3 (niacin) may nourish hair follicles, while vitamins B5,
B6, and B12 may prevent both hair loss and premature graying. B vitamins can be
found in poultry, beef, fish, eggs, whole grains, beans, sunflower seeds, peas,
nuts, leafy green vegetables, and fortified breads and cereals.
A biotin deficiency can leave your scalp itchy and scaly. To
help keep your scalp healthy, choose biotin-rich meats, fish, eggs, dairy
foods, nuts, whole grains, and molasses.
Vitamin C helps your body absorb iron. It also helps keep
your blood vessels healthy, helps prevent hair breakage, and promotes hair
growth. All the citrus fruits — grapefruit, oranges, lemons, limes, tangerines,
and so on — are high in vitamin C, as are berries and melons.
This antioxidant vitamin helps your cells repair themselves
and facilitates your body's synthesis of protein; it also encourages hair
growth and aids in circulation. It is plentiful in green vegetables, olive oil,
whole grains, beans, nuts, and avocados.
This vitamin can promote hair health. You'll find it in
seafood, eggs, liver, dairy products, green vegetables, figs, cabbage, oatmeal,
yogurt, and wheat.
This nutrient might help stave off grey hair. Look for it in
yogurt, whole grains, and some organ meats (like liver).
A range of minerals, including trace minerals, can help
promote hair growth and protect against hair breakage. Key among them are
silica, calcium, iron, copper, and zinc. These minerals are found in a broad
range of unprocessed foods, including meats, seafood, nuts, seeds, liver, eggs,
rice, oats, whole-grain cereals, sunflower seeds, lettuce, onion, cauliflower,
cabbage, cucumber, bean sprouts, leafy green vegetables, strawberries, dates,
and raisins. Organic foods frequently have higher concentrations of trace
minerals than conventionally grown foods.
Enjoy A Variety
For the broadest range of the best vitamins and minerals for
hair health, eat a variety of nutritious foods. That way, you'll get the
benefit of the micronutrients that are found in trace amounts. If you feel your
diet may be lacking in any vitamins or minerals, talk to your doctor to see
whether he or she recommends a daily multivitamin.