Vitamins for Thicker Hair

It is true that hair thickness depends to a great extent on genetics and certain external environmental factors. But diet or the foods that we eat could also have an impact on the health of hair. Thick, healthy hair is a sign of health and vitality. If the body is not receiving the vital nutrients like, vitamins, minerals and amino acids, then hair becomes thin, limp and brittle. Hair is basically made up of the protein, known as keratin. So, proteins or amino acids are one the most important nutrients, along with vitamins for thicker hair growth. Let's find more about how to grow thicker hair with vitamins.

Vitamins for Thicker Hair Growth

A diet for healthy hair should include enough of vitamin A, vitamin B complex, vitamin C and vitamin E, which can promote hair growth and increase hair volume. These are the best vitamins for hair. The importance of these vitamins for hair growth are explained below.

Vitamin A
Vitamin A is a fat soluble vitamin that regulates the production of 'sebum' or oil by the sebaceous glands present on the skin and the scalp. Sebum helps to keep the hair moisturized. Therefore, deficiency of this vitamin can manifest in dry hair and scalp. Vitamin A is crucial for the health of the scalp and is considered as one of the most important vitamins for thicker hair. Dark green and yellow vegetables, carrots, pumpkin, eggs, milk, sweet potato and apricots are some of the good vitamin A sources.

Vitamin B Complex
This a group of eight water soluble vitamins, which are known as vitamin B1 or thiamine, vitamin B2 or riboflavin, vitamin B3 or niacin, vitamin B5 or pantothenic acid, vitamin B6 or pyridoxine, biotin, folic acid and vitamin B12 or cobalamin. Out of these, vitamin B3, B5, B6, biotin, folic acid and vitamin B12 are the most important hair vitamins to grow thicker hair or to maintain the hair volume.

Vitamin B3 or niacin basically helps to maintain the health of the scalp by promoting blood circulation, while vitamin B5 helps to prevent excessive hair loss. Biotin is the vitamin that plays a crucial role in the production of keratin, the fibrous scleroprotein found in hair. Vitamin B12, folic acid and vitamin B6 are required for the formation of hemoglobin. These vitamins improve blood circulation and the supply of oxygen to the hair follicles. Good sources of vitamin B are, whole grains, meat, turkey, tuna, organ meat, potatoes, bananas, chili pepper, beans, lentils and eggs.

Vitamin C
Vitamin C is a powerful antioxidant that helps to reduce hair fall by minimizing the damage caused by free radicals. It plays a role in the production of 'sebum' and so, helps to keep the scalp and the hair well moisturized. This vitamin also ensures proper circulation of blood to the scalp. Vitamin C is required for proper absorption of iron, deficiency of which can cause hair loss. This vitamin can be found in foods like, strawberries, raspberries, citrus fruits, mango, kiwi fruit, melon, grapefruit, broccoli, cauliflower, bell pepper, parsley, kale, cabbage and turnip greens. Along with a proper hair care regimen, inclusion of these foods in the diet can boost hair growth.

Vitamin E
Vitamin E is a fat soluble vitamin and is a strong antioxidant like vitamin C. Along with protecting the hair from the harmful free radicals, vitamin E can improve scalp circulation and the supply of oxygen and nutrients to the hair follicles to ensure proper hair growth. Important food sources of this vitamin are, nuts and nut oils, seeds and oils obtained from them, egg yolk, whole grains, sweet potato, papaya, sardines and leafy green vegetables like, spinach, turnip, beet and collard.

Hope by now, you have got a fair idea about how to get thicker hair with vitamins. Along with these vitamins for thicker hair, your diet should also include a number of minerals, especially iron, zinc and copper for growing healthy and lustrous hair. If you think that your diet is not providing enough of these vitamins and minerals for hair growth, you can talk to your physician regarding the use of supplements. However, be sure to use supplements only in moderation, as their overdose can cause several side effects. Finally, along with following a healthy diet, reduce the level of mental or emotional stress, as this could also affect the health of your hair and skin.

Diet for Healthy Hair

It is true that proper hair care is of immense importance when it comes to growing long and healthy hair. However, it is equally true that hair care alone cannot ensure the growth of healthy hair, if the diet is not healthy and is deficient in vital nutrients. A healthy diet is the key to healthy hair and skin. The condition of the hair and skin simply reflects the condition of our health. So, by including some healthy foods in our diet, we can improve our health and the condition of our hair and skin. But before we go into the details of the diet for healthy hair, let's take a brief look at the nutrients which are crucial for hair growth.

Essential Nutrients for Growing Healthy Hair

Hair is basically dead protein filaments and hence, protein is one of the most important nutrients that can ensure the growth of healthy hair. Next to protein, hair needs a number of minerals and vitamins to grow properly. Among minerals, iron, zinc and copper are the most crucial minerals for healthy hair. Iron is responsible for supplying the hair follicles with oxygen, while zinc is crucial for preventing excessive hair loss.

Copper on the other hand, is required to maintain and improve the color of hair, and its deficiency can manifest in premature greying. Apart from these three minerals, calcium, iodine, magnesium, phosphorus and silica are also essential for the growth of hair. As far as the vitamins are concerned, vitamin A, B vitamins, especially biotin, vitamin B6, vitamin B5, Vitamin B3 and vitamin B12, vitamin C and vitamin E are the most important hair vitamins for growing healthy and lustrous tresses.

Diet for Healthy Hair Growth

A diet for growing healthy hair should be balanced, and it should provide adequate amounts of all the vital nutrients. Basically, you have to follow a healthy diet for healthy hair. The following are the foods for healthy hair that can be included in a diet, in order to grow long and thick hair.

Whole Grains, Beans and Pulses
The importance of protein for hair growth has been mentioned already. This vital nutrient can be found in a large number of protein rich foods such as, whole grains and food made from whole grains, legumes, beans, lentils, pulses and soy products like, tofu and soy milk. Soy protein has been found to be especially important for stimulating hair growth. These foods are not only rich in proteins, but also contains the essential B vitamins.

Poultry, Red Meat and Fish
Another group of protein rich foods for hair growth are poultry, eggs, meat and fish. Eggs are one of the most important sources of proteins and B vitamins. Chicken, turkey, organ meat, red meat and fish like, salmon are great for growing long and healthy hair, as they are rich in protein, iron and the B vitamins.

Low Fat Dairy Products
Low fat dairy products are another important group of foods that can be included in a diet for healthy hair. Yogurt is the most important low fat dairy product that can have immense benefits for hair. Other low fat dairy products that can prove beneficial in this regard are, skimmed milk and cottage cheese. Dairy products are not only a good source of protein, but minerals like, calcium as well.

Vegetables and Fruits
Vegetables, especially the dark green leafy vegetables are important components of a healthy hair diet. Vegetables like, carrot, broccoli, cauliflower, spinach, potatoes, Swiss chard, sweet potatoes, cabbage, bean sprouts, Brussels sprouts, onion, lettuce, cucumbers can be some of the great inclusions in the diet for natural hair. Among the fruits, watermelon, papaya, citrus fruits, oranges, amla or Indian gooseberry, avocados, apricots, berries including, strawberries and blueberries and cherries are some of the fruits that can prove helpful in ensuring healthy growth of hair. Fruits and vegetables are the most significant sources of healthy hair vitamins and minerals.

Dried Fruits and Nuts
Nuts like, almonds, walnuts, Brazil nuts, cashews and pecans are great for growing shiny and healthy hair. Along with protein, nuts contain omega-3 essential fatty acids and minerals like, zinc and selenium, which are essential for the health of the scalp and the hair. In addition to nuts, dried fruits like, raisins, prunes, dates are also important for the growth of hair, as they contain the mineral iron. Deficiency of iron is one of the important reasons for hair loss.

So, these are foods that need to be included in a diet for healthy hair. Along with these, olive oil, seeds such as, sunflower seeds, flaxseed and pumpkin seeds, and seafood are also considered good for promoting hair growth. At the same time, it is equally important to drink plenty of water throughout the day, manage the level of stress, get adequate rest or sleep in the night and avoid excess consumption of processed foods and foods rich in harmful fats, in order to ensure the growth of healthy hair.

Healthy Hair Diet

Protein plays an important role in the formation of hair because hair is made of a protein ‘keratin’. Hair growth depends upon various factors such as genetic factors, hair care, diet, etc. Every woman longs for healthy, long and strong hair. Those who crave for healthy hair should remember that supply of all the essential nutrients to the body can only make your hair healthy and shiny. When it comes to glowing skin and shiny hair, feeding body cells from ‘inside out’ and not from ‘outside in’ is what matters the most. Let us take a look at what foods should be included in the healthy hair diet plan.

Diet for Healthy Hair

• Proteins: You may refer to the list of high protein foods and include these foods for hair growth in your diet. Lean cuts of meat, fish, eggs, cheese, beans (especially soybeans), lentils, and legumes like kidney beans provide protein, the building blocks of hair. It is not true that only a non vegetarian diet is helpful for hair growth. Vegetarian diet for healthy hair consists of a number of foods which help get thick hair.
• Vitamin A: If you supply enough Vitamin A to your body then you will never have to face the problem of dry hair. Fish, whole or skim milk, butter, orange colored vegetables like carrots which are good for healthy scalp, sweet potatoes, butternut squash, winter squash and dark green vegetables like broccoli, spinach, kale are some examples of vitamin A rich foods.
• Vitamin B: Vitamin B is one of the best vitamins for hair growth. Niacin (B3), pantothenic acid (B5), pyridoxine (B6), biotin (B7), folic acid (B9), cyanocobalamin (B12) are the most important vitamin B complex. Liver, kidney, yeast extract, nuts, brown rice, eggs, dairy products, whole grains, cereals, green leafy vegetables, soybeans, orange juice, wheat germ, fish, pork, chicken, etc. contain vitamin B complex.
• Vitamin C: Vitamin C enhances the production of collagen which is required for healthy shiny hair. Deficiency of vitamin C can damage your hair and can result in split ends, breakage and increased hair loss. Citrus fruits like orange, lemon, grapefruit, cranberries, lime, melons, berries, pepper, dark green leafy vegetables, vegetables like curly kale, Brussels sprouts, potatoes, broccoli, tomatoes, cauliflower, etc. provide vitamin C.
• Vitamin E: Vitamin E is an invariable part of healthy hair diet as it enhances blood circulation in the scalp and promotes hair growth. It is one of the most essential hair vitamins. All green leafy vegetables, whole grains, vegetable oils, wheat germ, avocado, sweet potato, ginger, rapeseed oil, olive oil, hazelnuts, almonds are rich in vitamin E.
• Minerals: Foods containing minerals, especially iron and zinc are considered as the best foods for strong and healthy hair. Spinach, seafood, liver, eggs, meat contain ample iron while seafood (especially oysters, crab and shellfish), lean red meat, chicken, liver, eggs and nuts are packed with zinc. Iron, copper and zinc help avoid hair fall and color loss.
• Antioxidants: Zinc, selenium, Vitamin A, C and E are powerful antioxidants which prevent loss of hair and makes them strong. These help neutralize the effects of toxins on scalp and hair. All green leafy vegetables provide iron. Brazil nuts are rich in selenium. Foods containing zinc include dried fruits, crimini mushrooms, milk, vegetables like broccoli, sesame seeds, etc.
• Omega 3 Fatty Acid: Walnuts are high in alpha-linolenic acid, an omega-3 fatty acid that can condition your hair. They are also rich in zinc, as are cashews, pecans, and almonds. Fish like tuna, salmon, trout, prawns, oysters, sardines, herring mackerel and egg yolk are terrific sources of omega 3 essential fatty acids. Seeds like, flaxseed and nuts also contain high percentage of omega 3 essential fatty acid. Dried fruits like almonds and prunes are rich in omega 3 and vitamin E. You may also refer to omega-3 fatty acids food list.

Beauticians usually suggest use of special hair care products. Consumers naturally get attracted towards vitamin supplements and various hair care products displayed on the shelves of most stores. But they generally backfire and may cause a lot of problems. Actually vitamin deficiency is responsible for brittle hair and hair loss. If you want to have strong and shiny hair, then a healthy hair diet or a balanced diet that provides sufficient amount of growth-promoting protein, vitamins, minerals and other essential nutrients can make a difference.

Healthy Hair Diet

Protein plays an important role in the formation of hair because hair is made of a protein ‘keratin’. Hair growth depends upon various factors such as genetic factors, hair care, diet, etc. Every woman longs for healthy, long and strong hair. Those who crave for healthy hair should remember that supply of all the essential nutrients to the body can only make your hair healthy and shiny. When it comes to glowing skin and shiny hair, feeding body cells from ‘inside out’ and not from ‘outside in’ is what matters the most. Let us take a look at what foods should be included in the healthy hair diet plan.

Diet for Healthy Hair

• Proteins: You may refer to the list of high protein foods and include these foods for hair growth in your diet. Lean cuts of meat, fish, eggs, cheese, beans (especially soybeans), lentils, and legumes like kidney beans provide protein, the building blocks of hair. It is not true that only a non vegetarian diet is helpful for hair growth. Vegetarian diet for healthy hair consists of a number of foods which help get thick hair.
• Vitamin A: If you supply enough Vitamin A to your body then you will never have to face the problem of dry hair. Fish, whole or skim milk, butter, orange colored vegetables like carrots which are good for healthy scalp, sweet potatoes, butternut squash, winter squash and dark green vegetables like broccoli, spinach, kale are some examples of vitamin A rich foods.
• Vitamin B: Vitamin B is one of the best vitamins for hair growth. Niacin (B3), pantothenic acid (B5), pyridoxine (B6), biotin (B7), folic acid (B9), cyanocobalamin (B12) are the most important vitamin B complex. Liver, kidney, yeast extract, nuts, brown rice, eggs, dairy products, whole grains, cereals, green leafy vegetables, soybeans, orange juice, wheat germ, fish, pork, chicken, etc. contain vitamin B complex.
• Vitamin C: Vitamin C enhances the production of collagen which is required for healthy shiny hair. Deficiency of vitamin C can damage your hair and can result in split ends, breakage and increased hair loss. Citrus fruits like orange, lemon, grapefruit, cranberries, lime, melons, berries, pepper, dark green leafy vegetables, vegetables like curly kale, Brussels sprouts, potatoes, broccoli, tomatoes, cauliflower, etc. provide vitamin C.
• Vitamin E: Vitamin E is an invariable part of healthy hair diet as it enhances blood circulation in the scalp and promotes hair growth. It is one of the most essential hair vitamins. All green leafy vegetables, whole grains, vegetable oils, wheat germ, avocado, sweet potato, ginger, rapeseed oil, olive oil, hazelnuts, almonds are rich in vitamin E.
• Minerals: Foods containing minerals, especially iron and zinc are considered as the best foods for strong and healthy hair. Spinach, seafood, liver, eggs, meat contain ample iron while seafood (especially oysters, crab and shellfish), lean red meat, chicken, liver, eggs and nuts are packed with zinc. Iron, copper and zinc help avoid hair fall and color loss.
• Antioxidants: Zinc, selenium, Vitamin A, C and E are powerful antioxidants which prevent loss of hair and makes them strong. These help neutralize the effects of toxins on scalp and hair. All green leafy vegetables provide iron. Brazil nuts are rich in selenium. Foods containing zinc include dried fruits, crimini mushrooms, milk, vegetables like broccoli, sesame seeds, etc.
• Omega 3 Fatty Acid: Walnuts are high in alpha-linolenic acid, an omega-3 fatty acid that can condition your hair. They are also rich in zinc, as are cashews, pecans, and almonds. Fish like tuna, salmon, trout, prawns, oysters, sardines, herring mackerel and egg yolk are terrific sources of omega 3 essential fatty acids. Seeds like, flaxseed and nuts also contain high percentage of omega 3 essential fatty acid. Dried fruits like almonds and prunes are rich in omega 3 and vitamin E. You may also refer to omega-3 fatty acids food list.

Beauticians usually suggest use of special hair care products. Consumers naturally get attracted towards vitamin supplements and various hair care products displayed on the shelves of most stores. But they generally backfire and may cause a lot of problems. Actually vitamin deficiency is responsible for brittle hair and hair loss. If you want to have strong and shiny hair, then a healthy hair diet or a balanced diet that provides sufficient amount of growth-promoting protein, vitamins, minerals and other essential nutrients can make a difference.