vitamin sources

Let’s take a look at the vitamins and minerals that will keep your hair looking healthy.

Stimulating hair growth: Calcium, potassium, and magnesium make your hair grow more quickly.

Foods rich in calcium include tofu, nuts, milk and dairy products, fish, sesame seeds and beans.

Wheat germ, whole grains, soybeans, nuts and green vegetables are rich in magnesium.

Peas, fish, whole grain cereals, meat, and eggs are a great source of manganese. Avocados include both magnesium and manganese. Dates, dry fruits, bananas, yogurt, brown rice and potatoes are rich in potassium.

Vitamins that promote hair growth are B5, B6 and B12. Brewer’s yeast, egg yolks, meat and whole grain cereals have high levels of vitamin B5 and B6.

Other sources of vitamin B6 include a variety of vegetables and liver. Fish, milk, eggs and chicken are rich in vitamin B12.

Prevent hair loss: Chromium, iron and iodine help preventing hair loss in both men and women.

Iodized salt, kelp, garlic, fish and seaweed have high levels of iodine. Chromium is found in food items like beef, liver, brewer’s yeast and whole wheat bread.

Iron rich food items include green vegetables, chicken, liver, fish, dried fruits and whole grains.

Preserving hair color: Copper is an essential mineral in preserving hair structure and color.

Food items high in copper include liver, beans, green vegetables, whole grains and mollusks. Biotin and vitamin B5 also help maintain hair color and prevent graying of the hair.

Milk, egg yolks, whole grains, liver and rice are rich in these vitamins.

Healthy Scalp: If you want your scalp to be healthy consume foods rich in vitamins A; C and E. Sources of vitamin A include carrots, cabbage, broccoli, spinach, milk, eggs, cheese, fish oil and peaches.

Sources of vitamin C include oranges, lemons, tomatoes, strawberries, pineapple, cantaloupe, green vegetables and other citrus fruits. Sources of vitamin E include nuts, beans, Soya, raw seeds, wheat germ oil and green vegetables.

Promotes blood circulation: Foods rich in vitamin B3, like chicken, turkey, brewer’s yeast, wheat germ and fish, promote the circulation of the blood and make the hair grow faster.