By Yusra Hashim
The most essential vitamins to build beautiful hair are;
Ingestion of food that is rich in vitamin B complex is crucial to grow strong, shiny hair .All vitamin B complex are essential for healthy hair growth, but the most beneficial for hair growth and beauty are vitamin B3 ,B5 ,B6,B7 ,B9 ,and B12
Vitamin B3 (niacin) increases blood circulation in the scalp .it supports the hair follicle’s health and function that maintain normal hair growth. You can acquire it by eating whole food like brown rice and whole wheat, fish, liver and paprika.
Vitamin B5 (or called pentothenate). It is important for hair growth and to maintain the hair colour.it is usually present in hair products. Food sources are; egg yolk, whole grain cereals, liver, fish and avocado.
Biotin B7 or Biotin (or called vitamin H). The body uses it for cellular replication and growth. It is essential for healthy hair and skin and for nail growth.one of the signs of Biotin deficiency is hair loss. Deficiency of biotin is rare in people who eat healthy food .it is found in eggs, sardine, nuts (almond, peanuts, walnut) and legumes.
B6: it helps in melanin production (colour pigment of hair and skin) so with early grey hair appearance, we should consider increase vitamin B6 rich food in our diet. It also has an action to prevent hair loss. Food rich in it are: brown rice, liver, fish, garlic and nuts (pistachios and hazelnut).
Folate (vitamin B9) It has a significant role in cell reproduction and growth. Folate is essential in protein metabolism and hair growth. Its deficiency leads to hair loss .It is found in calf’s liver, chicken liver, vegetables like parsley, spinach, broccoli, and asparagus and in lentils.
Vitamin B12 or coalmine. It prevents hair loss and stimulates hair growth, usually found in chicken, fish, eggs and milk.
Vitamin C considered as a great tissue builder. It acts alongside sulphur to build new hair, nail and skin tissues. It is number one anti-oxidant we need every day and works as a blood cleanser. It provides nourished blood to the scalp and hair follicles facilitating wonderful hair growth. Food that is high in vitamin C are; Bell pepper (mostly the yellow ones), fresh herbs like parsley and thyme, kiwi, oranges and strawberries.
It is essential for hair growth.it is the antioxidant that protects your hair from damage by free radicles. Vitamin A helps in sebum production and in blood supply to the hair follicles. Food rich in Vitamin A are; liver, paprika, carrots, sweet potatoes, butternut squash and dried apricot.
Studies that prove the effect of sufficient vitamins intake on hair healthy growth
Biotin effect on hair growth http://www.ncbi.nlm.nih.gov/pubmed/?term=vitamin+b+on+hair+regrowth
Vitamin A and alopecia http://www.ncbi.nlm.nih.gov/pubmed/23318784
Vitamin D for hair growth http://www.ncbi.nlm.nih.gov/pubmed/22418940
Vitamin d affect the hair growth cycle http://www.ncbi.nlm.nih.gov/pubmed/20178699
Vitamin B6 and hair loss http://www.ncbi.nlm.nih.gov/pubmed/11344694