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Vitamins that support hair health

Lack of these vitamins may cause hair loss, so ensure you're getting your daily dose after taking a look at this list.

The condition of one's health does not remain the same throughout the year -- it fluctuates. And the same holds true for our hair; its texture and overall health goes through a lot of changes on account of the seasons and certain specific internal bodily conditions.

From time to time, we need to take special care of our hair as per the recommendations of experts. And in every course of action that we undertake, we have a common way out -- eating a diet rich in vitamins that boost hair health!

Vitamins are organic compounds with diverse biochemical functions important for the normal advancement and maintenance of hair growth. They have a miraculous effect on the healthy growth of hair and they are far more effective than any synthetic hair growth shampoo commonly available in the market.

Hair is an important part of the human body. It gives men self-esteem and is the crowning glory for women. It serves as an insulating coat, which absorbs harmful radiation to protect our skin from the sun. It also provides a large surface area for the evaporation of sweat.

As we get older, the total number of capillary loops which supply nutrients to the hair follicles tends to lessen. This reduction in the blood flow to the capillaries need to be compensated by either a greater blood flow or through the supply of an increased amount of nutrients in the form of vitamins, minerals and amino acids to the hair follicles. Well-nourished hair looks beautiful externally.

So which are the vitamins responsible for hair growth? Find out in the following pages.

B Vitamins

Vitamin B3 (Niacin): It nourishes hair follicles and promotes blood circulation to the scalp. It is found in fish, chicken and wheat germ.

Vitamin B5 (Pantothenic Acid): It prevents the graying of hair and hair loss and encourages hair growth. Foods rich in vitamin B5 are egg yolk, whole grain cereals, brewer's yeast and organ meats.

Vitamin B6 (Pyridoxine): It prevents hair loss and helps in the conversion of amino acid into niacin. It also promotes the production of melanin in the body. Melanin bestows colour to the hair. Sources of this vitamin are chicken, pork, oatmeal, avocado, brewer's yeast, liver and sunflower seeds.

Vitamin B12 (Cyanocobalamin): It prevents hair loss. The food sources include chicken, fish, eggs and milk.

Vitamin B7 (Biotin): This is a key vitamin required for hair growth. It supports the body's natural hair production process. It not only supports the growth of new hair, but is also required for the overall health of the skin and nails. It promotes cell development by utilising other vitamins in the body to prevent hair loss and premature graying of hair. It is present in brewer's yeast, whole grains, egg yolks, liver, rice and milk. Biotin deficiency can cause itchy and scaly scalp.

Vitamin B9 (Folic Acid): It facilitates cell development and blood circulation in the scalp.

Vitamin A (Retinol)

This is an antioxidant which helps in the formation of healthy sebum in the scalp. Sebum is responsible for keeping the hair root lubricated. Food sources rich in Vitamin A are fish liver oil, meat, cheese, milk, liver, eggs, spinach, broccoli, cabbage, carrots, apricots, peaches and red, yellow and orange vegetables.

Vitamin C (Ascorbic Acid)

This is another antioxidant which contributes towards hair health. Sources of this vitamin are citrus fruits, strawberries, kiwi, cantaloupe, pineapple, tomatoes and dark green vegetables.

Vitamin E (Tocopherol)

It is essential for hair growth, as hair health is tied to the health of the immune system. Vitamin E is believed to stimulate hair growth by enhancing the immune function. It promotes blood circulation in the scalp. The richest sources are plant oils such as soy, corn and olive oil, soybeans, raw seeds, nuts, dried beans and green leafy vegetables.

Inositol

It keeps hair follicles and the cell membranes healthy. Rich food sources include whole grains, liver and citrus fruits.

Vitamin K (Phylloquinone)

It promotes hair health and is found in seafood, eggs, liver, dairy products, green vegetables, figs, cabbage, oatmeal, yoghurt and wheat.

Eating a balanced diet with lots of whole grains, fresh fruits and vegetables will not only keep you healthy, but will also prevent issues like thinning or premature graying of hair. You do not need to ask your doctor for vitamin supplements or capsules -- your food has everything you need!