Getting a healthy scalp and healthy hair are like a dream. This place is only bookable for those who are dedicated and worked very hard in fulfilling their dream. They follow every single steps to speed up the growth of hair and make it long.
If you want to join with them to fulfill your dream of getting healthy scalp and hair, then follow the guidance of these articles listed below and get right amount of vitamins, minerals, and proteins from foods/pills to speed up your hair growth.
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Do Vitamins Really Help Your Hair?
The answer is YES, vitamins do help in producing healthy scalp and hair. Do you know that hair is a “Dead Cell”, It has no circulatory system and cannot able to metabolize anything. Are you surprised? Yes, You should be. You will discover a lot of hair products who claim to provide vitamins to hair, which is completely FALSE. For being a dead cell, hair cannot get or attract vitamins directly.
The only way to add vitamins to hair, is by eating vitamin rich foods or vitamin supplements. Because, what you eat and what you do, impact on your hair. Taking vitamins through tablets/pills can be weird for someone like me, this is why I prefer vitamin rich foods to eat and let it reflect on hair.
What vitamins are good for hair growth and thickness?
There are lots of vitamins available, but only a few of them work on the growth of hair. Here are top 12 vitamins that are healthy and helpful for the overall health of hair.
Vitamin A is a super vitamin for the health of your hair. Mainly it is an antioxidant which stimulates sebaceous glands to produce healthy sebum to keep your hair hydrated and moisturized, also helps your hair from drying out. Lack of Vitamin A can result in dry hair, which then can lead to hair fall or hair thinning.
Not only Vitamin A will make your hair stronger, thicker and shiny, but also it will prevent your hair from free radicals for example, pollution. In total, Vitamin A is the best vitamin for hair growth. You cannot get the right amount of Vitamin A from foods, taking a pill/tablet can feel you up with Vitamin A antioxidants, but natural comes first to be safe and sound.
Top 10 foods that are rich in vitamin A
Carrots, Spinach, Sweet Potato, Liver, Butternut Squash, Lettuce, Winter Squash, Kale, Cantaloupe, Dried Apricots.
Vitamin B Complex
You might have already realized that it is a group of Vitamin B. A total of 8 vitamin are directly involved in growing and promoting the overall health of hair. Let’s learn all one by one,
Vitamin B1 is referred to as thiamin which supports all kinds of positive practices that promotes hair growth. Mainly, it is a water-soluble vitamin which fuels the sebaceous glands to generate sebum to keep hair moisturized and hydrated.
Thiamin also helps damaged hair follicles to be normal and increase the blood circulation to the hair follicle which ensues better hair growth. Foods that contain Vitamin B1(thiamin) are Fish, Sunflower Seeds, Tuna, Lima Beans, Lentils, Pork Chops, Pine Nuts , Green Peas, Sesame Seeds, Pistachios etc.
Also known as niacin, is a water-soluble vitamin which works great in transferring the blood circulation to the hair follicles. A good flow of blood circulation ensures a healthy scalp which can help restore shine and thickness to strands. So, Niacin is a MUST vitamin for better hair growth.
Foods that contain Vitamin B3(niacin) are Anchovies fish, Tuna fish, Swordfish fish, Bran, Liver, Halibut, Mushrooms, Roasted chicken breast, Paprika, Peanuts etc.
Vitamin B5 is also called “Panthothenic Acid”. It works like humectants which can hold and catch the attention of water. It clearly indicates that Panthothenic Acid helps make hair moisturized, hydrated and increases the elasticity. In an article, HolisticOnline showed, Vitamin B5 along with Vitamin B3 promote the growth of hair.
You can take vitamin B5(panthothenic acid) from these super foods – Avocado, Broccoli, Mushrooms, Corn, Sunflower Seeds, Whey Powder, Cheese, Eggs, Squash, and Cauliflower.
This vitamin is also known as Pyridoxine, works great when combined with Vitamin B5. It helps to reduce hair loss and produce melanin which ensures better natural hair color. According to Wiadomosci Lekarskie, Vitamin B6 lowered the hair loss problem in women after pushing an injection.
Meat, Vegetables, Wholegrain, Beans, Pistachios, Liver, Fish (Salmon, Cod, and Tuna) and Pork Tenderloin are top 10 highest foods in Vitamin B6(pyridoxine).
Vitamin B7 is generally known as Biotin where biotin is also known as Vitamin H. Sounds Interesting! Right! You should know that Biotin is an essential vitamin for faster hair growth as it is also referred to as “Hair Vitamin”. Biotin enhances hair growth which will help your hair to grow faster and increase thickness to strands. It can also put a stop to dry hair and make your hair free from brittle and fragile.
Yeast, Chicken, Mustard, Sunflower Seeds, Swiss Chard, Carrots, Halibut, Berries, Hen’s Eggs are the highest foods that are rich in Vitamin B7(biotin).
Folic Acid is generally known as Vitamin B9 and another essential vitamin for healthy hair growth and thickness. It helps your body cells to work perfectly which ensures better scalp circulation and healthy hair. Your hair will grow faster if you take adequate Folic acid on a daily basis.
Top 10 foods highest in Vitamin B9(folic acid) are Liver, Sunflower Seeds, Dry Roasted Soybeans, Asparagus, Beans, Peanuts, Walnuts, Cress, Brie cheese and almonds. Try to eat some of these foods daily to provide enough folic acids to your body and let folic acids work on the growth of your hair.
Vitamin B12 is another well-known vitamin for healthy hair growth. It provides nourishment to the hair follicles which ensures healthy scalp, and you already know, healthy hair strands come from healthy scalp. Vitamin B12 also works great in helping your hair from falling out and premature hair graying.
A deficiency of Vitamin B12 can lead to hair fall and early gray hair. You can take a satisfactory amount of Vitamin B12 from the foods to let it work on your hair – Salmon, Shrimp, Halibut, Yogurt, Beef, Oysters, Fish Eggs, Lamb, Cheese and Eggs.
Vitamin C is another kind of water-soluble antioxidant that is needed for the overall health of your hair. Vitamin C supports your immune system, builds collagen into your body which ensures healthy hair growth. This antioxidant improves your hair health by,
- curing premature hair graying
- protecting your hair from drying out
- fighting against free radicals that can hinder hair re-growth
- speeding up the blood circulation to the hair follicles
- hydrating you hair scalp
Isn’t it enough? Certain amount of Vitamin C is necessary on daily basis. It depends on you whether you get it from foods or pills. But, foods sound natural and I am with it.
Top 10 foods that are highest in vitamin C
Guavas, Papayas, Oranges, Strawberries, Pineapple, Cantaloupe, Lemon, Red Bell Peppers, Cauliflower and Sweet Potatoes.
Vitamin E is a fat-soluble antioxidant which strengthens your immune system and blood vessels to work perfectly, carries oxygen to the hair follicles, stimulates the sebaceous glands to produce healthy sebum to hydrate, moisture and waterproof your scalp, accelerates healthy hair growth.
Vitamin E also helps your hair from infections, pollution and viruses that may hinder the growth of your hair. In total, Vitamin E is a MUST vitamin to promote your hair progress. Daily intake of E vitamin is needed through foods or capsules in order to ensure healthy improvement of hair.
Top 10 foods that are rich in Vitamin E
Cooked Spinach, Almonds, Bell Peppers, Papaya, Sunflower Seeds, Swiss Chard, Turnip Greens, Asparagus, Dried Apricots, and Peanuts.
Vitamin D is essential for the overall health of hair, mainly it does some impact on hair scalp which can help get better hair. Some misconceptions seem in people that Vitamin D accelerates hair growth and prevents hair loss. But actually, there is no proof that Vitamin D has lowered hair loss and fastened hair growth.
A research was done by Cedars-Sinai Medical Center, where scientists analyzed this matter with rats, where they saw that Vitamin D3 fastened hair growth. But, that was with rats, and cannot do the same thing with human beings. However, you can take some foods that are rich in Vitamin D to improve your hair health.
Top 10 foods highest in Vitamin D
Fortified Cereals, Oysters, Salmon, Sardines, Milk, Eggs, Cereal, Orange Juice, Mushrooms, and Caviar.
Vitamins K is a good source of vitamin that works on the overall health of your hair. Generally Vitamin K is well-known for its “Blood Clotting” feature. A good source of Vitamin K can be found from these foods:- Spring Onions, Broccoli, Asparagus, Pickled Cucumber, Prunes, Cabbage, Lettuce, Kale, Spinach, and Mustard Greens.
Top 4 Minerals to promote hair growth
Hair need vitamins and minerals to give its best shot. The part of vitamins are done, now it’s time to look for some minerals that promote hair growth as well as increase the thickness of hair strands.
Zinc is a great source of mineral which helps in repairing tissues and it checks your hair follicles working perfectly or not? Zinc puts off hair fall, helps prevent shedding of hair which is mainly caused when some hormonal imbalances happened. Vitamin A, Group of B and C along with Zinc work best in the development of hair growth.
Daily exercisers and sweaters have a tendency to loss Zinc from their body. To retain those zinc – exercisers, sweaters, and YOU can eat Shrimp, Yogurt, Lamb, Pork chop, Cheese, Chicken breast, Veal Liver, Dried Watermelon Seeds, Dark Chocolate, and Peanuts.
Iron carries oxygen to the hair follicles and stimulates bloods circulation to the scalp which generates healthy scalp. This is why Iron speeds up the hair growth development process. Some researchers have found that conditions like alopecia, hair loss, and hair breakage are induced because of Iron deficiency.
So, It is advisable to take iron supplements or foods that are rich in Iron on a daily basis. Foods like Egg yolks, Dark green leafy vegetables, Beans, Turkey, Squash, Nuts, Whole Grains, Dark Chocolate, Tofu, and Shrimp are best as they are packed with Iron.
Copper works on structuring the hair and has several activities in pigmentation, the natural color of hair. According to WikiPedia.org, Copper peptide has roles in stimulating the growth of hair. To speed up your hair growth, you can eat copper rich foods like liver, oysters, sesame seeds, barley, tempeh, lentils, pumpkin seeds, sunflower seeds, chocolate, and sun dried tomatoes.
In a survey, it is showed that 40% Americans cannot get enough magnesium and they tend to have hair loss problem. According to DannyRoddy.com, Vitamin D3 and Magnesium deficiency seem to be associated with hair loss problem. So, it is better to add some magnesium into your daily foods to stop this issue from coming out.
Foods like Beans, Lentils, Avocados, Bananas, Dark Chocolate, Spinach, Halibut, Almonds, Soybeans, and Kelp are highest in Magnesium that you can take some of them daily.
Omega-3 Fatty Acids – The key to faster hair growth
Surprised!! You should be. It is suggested by the hair experts and nutritionists that If you want to speed up your hair growth, eat plenty of Omega-3 Fatty Acids rich foods. Omega-3 Fatty Acids are found in cell membranes in the skin of your scalp and in natural oil sebum which keeps your hair moisturized and hydrated. Omega-3s helps in producing healthy scalp and healthy sebum.
Not just Omega-3s helps to generate healthy scalp, It also puts a stop to brittle and dry hair. Salmon Fish is a super food that you can put in your diet list to produce healthy scalp and hair. Others foods containing Omega-3s are Pasture-raised Meats, Walnuts, Flax, Edamame, Wild Rice, Canola Oil, Beans and Sustainable Seafood. Ensure any of these foods in your daily food list to speed up your hair growth.
- Drink plenty of water daily. Experts suggest to drink 8-10 glasses of water daily to be hydrated. There are lots of benefits to drinking water besides the growth of hair.
- As your hair are almost 80% proteins, so consuming protein rich foods can make a big impact on the growth of your hair. Add plenty of proteins rich foods to your diet list such as Chicken Breast, Cheese, Pork Loin, Beans, Eggs, Nuts, and Fish like Salmon, Halibut, Tuna.