Maintaining a diet that is rich in vitamins and minerals not only is important for a person's overall health, but also is vital to growing hair that is silky and strong. Hair that is fed well will grow well, which can have the added benefit of improved self-esteem.
Vitamin A
Vitamin A, which is an antioxidant, will help in the production of natural oils that protect your scalp and hair. Vitamin A is found naturally in milk, cheese, broccoli, spinach, carrots, eggs and apricots. These and other vitamin A-rich foods should be eaten daily. According to the National Institutes of Health, a person's daily intake of vitamin A should be around 3,000 IU.
Vitamin E and Niacin
Vitamin E and niacin (vitamin B3) both aid in circulation in and around the scalp, which promotes healthy hair growth. Vitamin E-rich foods include leafy vegetables, soybeans, nuts and vegetable oil. Niacin can be found in fish, wheat germ, turkey and brewer's yeast. Vitamin E has been known to elevate blood pressure, so speak to your doctor before ingesting large amounts if you have hypertension, or high blood pressure. Vitamin E intake should not exceed 400 IU daily; intake of niacin should be 4 to 7 mg.
Vitamin B6
Vitamin B6 produces melanin, the chemical that gives hair its color. It also helps prevent hair loss. Vitamin B6 can be found in such foods as brewer's yeast, eggs, liver and whole grain cereals. Recommended intake of this vitamin is 1.6 mg daily.
Vitamin C
Vitamin C will aid in the general health of your scalp and hair. This antioxidant is in potatoes, green and red peppers, oranges, pineapples and kiwifruit. Recommended daily intake is 60 mg.
Zinc
Another potent antioxidant that promotes healthy hair growth is zinc, which can be found in oysters, beef, oatmeal and lamb. Daily intake of zinc should not exceed 11 mg.
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