Long lustrous and shiny hairs are loved by everyone. A few are blessed with lovely hairs. The visible hairs on our scalp are dead and the roots of the hair actually need nutrition, which can be provided internally as well as externally. Internal nutrition includes a healthy balanced diet with additional vitamin supplements.Here, we have listed, four main vitamin intakes, essential for healthy hair.
1. Vitamin E
It is a fat soluble vitamin. This vitamin has a significant role in maintaining good skin and hairs. People who take it on regular basis do have a flawless skin and lustrous hairs. It regulates blood circulation and helps scalp to produce more hairs. It also promotes capillary growth. It is found in nuts, seeds, dry fruits, avocado and oils like sunflower, wheat germ and corn.
2. Vitamin B7
It is a water soluble vitamin. Also known as Biotin and is very popular amongst beauticians. It is also famous as hair protein vitamin. Absence of biotin in our meals leads to hair loss. Our hairs and nails contain a pigment Keratin which is synthesized by biotin. So, you need a little amount of this vitamin in your diet every day. Sources of this vitamin are egg yolk, chicken lever, some vegetables and peanuts.
3. Vitamin B12
It is again a water soluble vitamin known as Cobalamin. Its main function is to maintain proper functioning of brain and nervous system. But, it also prevents hair loss. It contains a rare element in it that is cobalt. It is not mentioned anywhere that it enhance hair growth but its deficiency has resulted in hair loss. The main source of this vitamin is animal source, fish, shellfish, poultry, meat (lever), eggs, milk and milk products.
4. Vitamin C
It is a water soluble vitamin. The other name for it is L-Ascorbic Acid or L-Ascorbate. It helps in synthesis of a protein collagen, which plays a key role in hair growth. So, it regulates the growth of hairs. Further, it has ability to absorb iron. Deficiency of iron results in loss of hairs. It also acts as an antioxidant and helps in distressing. Its main sources are citrus fruits like lemon, oranges limes, sauerkraut, cabbage, malt, amla, rose hips, strawberry, tomato and citrus fruit juices.
