A good and balanced diet will lead to a good and healthy hair. Essential vitamins for hair are vitamins B (Biotin is the most important one), A, E and C. These vitamins can be obtained from the foods one eats or from supplements. The important nutrients for hair are iron, zinc, and calcium. Since the essential component of hair is protein, adequate intake is of a great importance. Proteins also help promote cell growth and repair.
Where can it be found?
| Vitamin B | Nuts, brown rice, oats |
| Vitamin A | Sweet potatoes, carrots, spinach, lettuce |
| Vitamin C | Citrus fruits, peppers, strawberries, pineapples, kiwi, broccoli, kale |
| Vitamin D | Sun is a great source of Vitamin D, salmon, fortified milk |
| Iron | Red meat, eggs, lentils, beans, green vegetables, prunes, raisins, figs, cashews |
| Zinc | Spinach, pumpkin, sunflower seeds, pork, chicken, oysters, crabs, pecans |
| Omega 3 Fatty Acids | Flaxseeds, walnuts, salmon, sardines, soybeans, avocado |
| Protein Rich Foods | White meat, milk, cheese, eggs, beans, soy, poultry, salmon |
Other potentially valuable dietary supplements for hair loss are biotin and melatonin. Biotin is important in fatty acid synthesis as well as in improving keratin infrastructure in hair and nails. Melatonin is a potent antioxidant and growth modulator and was identified as a promising candidate based on in vitro and in vivo studies when applied topically.
