When it comes to healthy hair, ‘protein’ is the word that strikes our minds and we tend to focus on our protein intake with the expectation that it will bring spectacular results and soon we will be able to flaunt long and strong hair. On the contrary, we do not see any great results and our hair remain more or less in the same shape.
Do you ever wonder why this did happen to you despite your including the best of proteins in your diet? Well, the answer to this dilemma is another vital nutrient for hair – vitamins. Vitamins are quite vital for hair growth and unless your diet contains a well balanced mix of proteins and vitamins along with other nutrients, you will not see your hair growing stronger. Below, we have tried to make a comprehensive list of all the vitamins required for hair growth.
Vitamins for Hair Growth
Vitamin A is one of the most important vitamins for hair because it is instrumental in producing healthy sebum in the scalp which helps in keeping hair and scalp hydrated and healthy. Deficiency of this vitamin results in brittle hair and scaly scalp. Vitamin A is found in abundance in carrots, broccoli, spinach, meat, milk, grapes, lemon, egg, etc. The daily dose of vitamin A is 5000 IU for a healthy adult.
Vitamin C or Ascorbic Acid
Vitamin C is responsible for cell development and tissue growth for the entire body and hence it is equally important for hair growth. Adequate amount of vitamin C consumption can prevent graying, thinning and dryness of hair.
Deficiency of this vitamin can make hair weak and dry. Citrus fruit like lemon, orange; malta, etc are excellent sources of vitamin C. Besides green chilies, kiwi and all other fruits and vegetables with green color have vitamin C in abundance. Daily dose of vitamin C is 60 mg for a healthy individual.
Vitamin D is important for hair because it helps in the hair follicle growth cycle of a human body. It stimulates hair follicle and the cells that form the hair shaft and helps in healthy growth of the hair. Mushrooms, milk, eggs, fish, pork and morning sunrays are the best sources of vitamin D. The RDA for vitamin D is 1000 IU per day.
Vitamin E or Tocopherol
Vitamin E is one of the most beneficial vitamins for hair. An antioxidant, this vitamin helps in stimulating the scalp by increasing the blood circulation.
Increased blood circulation means more and more supply of nutrients to hair and more beautiful hair. Legumes, green leafy vegetables, whole grains, nuts and seeds are the/ best sources of vitamin E. RDA of vitamin E is 400 IU.
Vitamin H or Biotin
Vitamin H or Biotin is responsible in producing a certain kind of protein called Keratin. Human hair is mainly made up of Keratin and hence vitamin H is popularly known as ‘Hair Vitamin’ as well. Biotin promotes cell growth and keeps hair healthy. Yeast, egg yolks, liver, milk, cheese, etc contain vitamin H. the RDA for vitamin H is 30 to 100 mg.
Vitamin B is not a single vitamin but actually it’s a group of vitamins. Some of these vitamins are quite vital for strong hair because they strengthen the hair follicle. Vitamin B6, vitamin B5 and vitamin B 9 are especially good for hair. Vitamin B5 I instrumental in preventing hair loss. Egg, milk, whole grains, meat, etc are good sources of vitamin B5.
Vitamin B6 helps in creating pigment in hair which is responsible for our hair color and also helps in preventing hair loss. Yeast, eggs, whole grains, milk, green vegetables are good sources of vitamin B6. Vitamin B9 or commonly known as Folic Acid is important for cell growth. Green vegetables, whole grains, Pulses, nuts and seeds, poultry, etc are good sources of folic acid.
While it is important to take vitamins in adequate quantities for hair growth but it does not mean that you start popping pills of vitamin supplements without any medical guidance. You must eat well balanced diet with lots of fruits, vegetables and whole grains but if you still think that your diet lacks certain vitamins then you should consult a doctor who can prescribe you vitamin supplements in right quantities.