Biotin (Vitamin B7): Biotin is essential for the production of keratin, a protein that makes up the structure of hair. It can be found in foods like eggs, nuts, and sweet potatoes.
Vitamin A: This vitamin supports the production of sebum, an oily substance that moisturizes the scalp and keeps hair healthy. Good sources include sweet potatoes, carrots, and spinach.
Vitamin C: Vitamin C is crucial for collagen production, which helps strengthen hair. Citrus fruits, strawberries, and bell peppers are rich in vitamin C.
Vitamin E: This antioxidant vitamin helps improve blood circulation to the scalp, promoting hair growth. Nuts, seeds, and spinach are good sources of vitamin E.
Omega-3 Fatty Acids: These healthy fats are found in fatty fish like salmon, flaxseeds, and walnuts. They help keep the scalp hydrated and reduce inflammation.
Iron: Iron deficiency can lead to hair loss, so it's important to include iron-rich foods like red meat, beans, and spinach in your diet.
Protein: Hair is primarily composed of protein, so getting enough in your diet is essential. Include lean meats, fish, eggs, and legumes in your meals.