Which Foods And Vitamins Are Good For Healthy Hair Growth?

Hair needs vitamins from B group, vitamin A and vit. E to grow strong, shiny and healthy. Does it mean that you should take vitamin pills in order to have beautiful hair? Not exactly. First - it's no so easy to find good quality supplements. Second - natural vitamins that arrive with a balanced diet are absorbed easily in your body.

So here you will find detailed list of vitamins that promote beautiful hair and vitamin-rich foods.

First, lets see B vitamins that are important for the health and growth of hair.

• Vitamin B3 (Niacin) is essential for hair growth since it helps the circulation in the scalp (so hair is nourished properly). You can find niacin in wheat germ, chicken, fish, turkey and other meat.
• Vitamin B5 (Pantothenic Acid ) helps in preventing graying and falling down. Natural sources: whole grain cereals, organ meats and egg yolks.
• Vitamin B6 prevents hair loss and helps to create melanin which set the hair color. Rich food sources include brewer's yeast, liver, vegetables, whole grain cereals, organ meats and egg yolk.
• Also Vitamin B12 is known to be very good to stop hair falling down. You can find it in "animal" foods like chicken, fish, eggs and milk. If you are a vegetarian, it would be good to supplement VitaminB12 or to look for foods that are enriched in this ingredient (like cereals, multivitamin juices or soy milk with B12 added).
• Biotin, also known as vitamin H, is a part of the vitamin B complex. Biotin helps to maintain healthy hair and skin. Lack of biotin makes the hair look unhealthy and fragile. Biotin can also prevent your hair from graying prematurely. Sources of biotin are: whole grains, egg yolks, rice, liver, milk, pineapple.
• Inositol (vit. B8) strengthens hair, helping it to retain moisture. Sometimes, it is available as an ingredient in shampoo. This vitamin is naturally present in a variety of foods, like: fruits, beans, grains, and nuts. It can be also produced by the human body from glucose (ref. wiki)
• Also folic acid is essential for healthy hair grow. You can find it in green leafy vegetables, like spinach or fresh salad.

Vitamin A can be very helpful for maintaining beautiful hair as well.
Vitamin A helps to develop healthy cells and tissues in the body (including hair) so it's important for hair growth. Moreover, it aids in the making of healthy sebum in the scalp . When there is a lack of vitamin A, the scalp becomes dry, dandruff appears, and the hair dries and looks unhealthy. Vitamin A rich food sources include: fish liver oil, meat, cheese, milk, eggs, cabbage, carrots, spinach, broccoli, apricots and peaches.

Finally, vitamin E.
Vitamin E improves the blood flow in the scalp and stimulates oxygen intake, therefore it's essential for hair growth and the prevention of hair dropping out. You will find this vitamin in foods like: olive oil and other vegetable oils, wheat germ oil, soybeans, dried beans, raw seeds and nuts, and leafy green vegetables.

As you can see, balanced nutrition is the key.
But in case you decide to supplement your diet with vitamin pills, make sure not to overdose on any of the vitamins, because too much of it can create problems as well...