Essential Vitamins for Healthy Hair: Sources and Benefit

Vitamin A helps produce sebum, an oily substance that moisturizes the scalp and keeps hair healthy. Good sources of vitamin A include carrots, sweet potatoes, spinach, kale, and liver.

1. Vitamin A 

B-vitamins are essential for healthy hair growth. Biotin, in particular, is often associated with hair health. Food sources rich in B-vitamins include eggs, salmon, nuts, seeds, whole grains, meat, poultry, and leafy greens. 

2. B-vitamins (Biotin, B3, B5, B6, B12 )

Vitamin C is an antioxidant that aids in collagen production, which strengthens hair strands. Citrus fruits (such as oranges and lemons), strawberries, kiwi, bell peppers, and dark leafy greens are excellent sources of vitamin C. 

3. Vitamin C 

Vitamin D plays a role in hair follicle cycling and hair growth. It can be obtained from fatty fish like salmon and mackerel, fortified dairy products, and exposure to sunlight (although it's essential to protect your skin from harmful UV rays). 

4. Vitamin D 

Vitamin E helps protect the hair follicles from damage caused by free radicals. Good sources of vitamin E include almonds, sunflower seeds, spinach, and avocados 

5. Vitamin E 

Iron deficiency can lead to hair loss and thinning. Good sources of iron include red meat, poultry, fish, lentils, beans, spinach, and fortified cereals 

6. Iron 

helps with hair tissue growth and repair. Foods rich in zinc include oysters, beef, lamb, pumpkin seeds, chickpeas, and cashews 

7. Zinc 

Omega-3 fatty acids nourish the hair follicles and promote scalp health. Good sources of omega-3s include fatty fish (like salmon and sardines), walnuts, chia seeds, and flaxseeds

8. Omega-3     fatty acids  

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