Nutrients For Healthy Hair

Healthy hair is a sign of beauty and well-being. Although there are currently several procedures and chemicals that give the hair shine and softness, we must also understand that this part of our body needs nutrients to stay healthy and beautiful.

For those who do not yet know, the capillary wire is formed, mainly, by a protein called Keratin, which is formed from Amino acids. Most of them are produced by our own organism. However, some other essential Amino acids can only be obtained through a good diet, rich in vitamins and minerals. Therefore, it is essential to establish a balanced diet routine. Certain foods give vitality to your scalp and allow the fast growth of your hair end even to your eyelashes. Like any other part of your body, hair needs a variety of nutrients to grow healthy and beautiful. In fact, many nutritional deficiencies are linked to hair loss. Although factors such as age, genetics, and hormones also affect hair growth, the optimal intake of vitamins and hair nutrients is essential. Knowing where and how to find these vitamins may be the opportunity for you to keep your hair hydrated and growing fast.

Want to know in which foods we can find the necessary nutrients and vitamins to grow hair? So, let’s look at the vitamins for hair growth.

Vitamin A (Retinol)

It can be found in several foods and can act as a useful antioxidant for cell renewal.

All cells need Vitamin A for their growth. This includes hair, the fastest growing tissue in the human body. Vitamin A also helps the skin’s glands produce an oily substance rich in lipids, called sebum. Sebum moisturizes the scalp and contributes to healthy hair. This is what keeps the hair naturally hydrated and silky.

Vitamin A deficient diets can lead to various problems, including hair loss. It can also have consequences on the health of your eyes and skin. If you have already identified the presence of dandruff, it is important to be alert as this can be a symptom of Vitamin A deficiency. Also, Vitamin A makes your hair shinier and avoids double ends.

While it is essential to get enough Vitamin A, too much of this vitamin can be dangerous. An overdose of Vitamin A may also contribute to hair loss. For this reason, it is always important to consult a specialist in this area to clarify questions and provide guidance.

Please note that it is not recommended that you take a Vitamin A supplement, especially if you are pregnant. High doses of Vitamin A are toxic. Too much of this vitamin can cause birth defects. The Vitamin A found in prenatal supplements is a safe amount to take during pregnancy. Vitamin A can be stored in our body for a long time, meaning that if we don’t eat Vitamin A for a few days, we will not be at risk for becoming deficient of this vitamin.

Food sources of Vitamin A

Food	Serving Size	Vitamin A (mcg)
Beef liver, pan fried	85 g (3 oz)	6,582
Sweet potato, baked in skin	1 whole	1,403
Spinach, frozen, boiled	64 g (2.25 oz)	573
Pumpkin pie, commercially prepared	1 piece	488
Carrots, raw	64 g (2.25 oz)	459
Ice cream, French vanilla, soft serve	128g (4.5 oz)	278
Cheese, ricotta, part skim	128g (4.5 oz)	263
Herring, Atlantic, pickled	85 g (3 oz)	219
Milk	128g (4.5 oz)	149
Cantaloupe	64 g (2.25 oz)	135
Peppers, sweet, red, raw	64 g (2.25 oz)	117
Mango	1 whole	112
Egg, hard boiled	1 large	75
Black-eyed peas (cowpeas)	128g (4.5 oz)	66
Apricots, dried, sulfured	10 halves	63
Broccoli, boiled	64 g (2.25 oz)	60
Salmon, sockeye, cooked	85 g (3 oz)	59
Tomato juice, canned, ¾ cup	96 g (3.38 oz)	42
Yogurt, plain, low fat	128g (4.5 oz)	32
Tuna, light, canned in oil, drained solids	85 g (3 oz)	20
Baked beans, canned, plain or vegetarian	128g (4.5 oz)	13
Summer squash, all varieties	64 g (2.25 oz)	10
Chicken, breast meat and skin, roasted, ½ breast	½ breast	5
Pistachio nuts, dry roasted	28g (1 oz)	4

How much Vitamin A do I need per day?

Age	Male	Female	Pregnancy	Lactation
0–6 months	400 mcg	400 mcg
7–12 months	500 mcg	500 mcg
1–3 years	300 mcg	300 mcg
4–8 years	400 mcg	400 mcg
9–13 years	600 mcg	600 mcg
14–18 years	900 mcg	700 mcg	750 mcg	1,200 mcg
19–50 years	900 mcg	700 mcg	770 mcg	1,300 mcg
51+ years	900 mcg	700 mcg

Don’t exceed 3000 mcg/day

Vitamin B

Vitamin B can be recognized as one of the best vitamins for healthy hair. This vitamin can help the treatment of oiliness and prevents the hair aging, and even reduces the double ends.

Vitamin B deficiency can be identified from symptoms such as hair loss and brittle strands.

Vitamin B3 ( Niacin )

This vitamin improves blood circulation in the scalp and stimulates hair growth. According to studies conducted, niacin works best when combined with Biotin (Vitamin B7). Niacin is present in almonds, seeds, beans, leafy vegetables, and carrots, among many other foods.

Food sources of Vitamin B3

Food	Serving Size	Niacin (mg)
Tuna, cooked or canned	75g (2 ½ oz)	10 to 20
Anchovies, canned	75g (2 ½ oz)	19
Salmon, cooked or canned	75g (2 ½ oz)	11 to 17
Liver (beef, pork, chicken, turkey), cooked	75g (2 ½ oz)	10 to 17
Soy burger/vegetarian meatloaf or patty, cooked	75g (2 ½ oz)	10
Egg, cooked	2 large	10
Chicken, various cuts, cooked	75g (2 ½ oz)	8 to 15
Rainbow trout, cooked	75g (2 ½ oz)	8 to 10
Back bacon, cooked	75g (2 ½ oz)	8
Pumpkin, squash seeds, without shell	60 mL (1/4 cup)	8
Tempeh/fermented soy product, cooked	150 g (3/4 cup)	8
Mackerel, cooked	75g (2 ½ oz)	7 to 12
Sardines, canned in oil	75g (2 ½ oz)	7
Peanuts, without shell	60 mL (1/4 cup)	7
Pork, beef or lamb, various cuts, cooked	75g (2 ½ oz)	6 to 14
Turkey, various cuts, cooked	75g (2 ½ oz)	6 to 9
Cottage cheese	250mL (1 cup)	5 to 6
Cheese (cheddar, gruyere, Swiss, blue, gouda, mozzarella, edam, provolone, brie)	50g (1 ½ oz)	3 to 6
Cereal (100% Bran, All Bran, bran flakes)	30 g (check product label for serving size)	3 to 6
Oatmeal, instant, cooked	175 mL (¾ cup)	3 to 5
Tofu, cooked	150 g (¾ cup)	3 to 4
Beans cooked	175 mL (3/4 cup)	3
Whole milk	250mL (1 cup)	3
Processed cheese, slices (cheddar, swiss)	50g (1 ½ oz)	2 to 3
Pasta, cooked	125 mL (1/2 cup)	2 to 3
Bread, whole wheat	1 slice (35 g)	2

How much Vitamin B3 do I need per day?

Age	Male	Female	Pregnancy	Lactation
Birth to 6 months	2 mg	2 mg
7–12 months	4 mg	4 mg
1–3 years	6 mg	6 mg
4–8 years	8 mg	8 mg
9–13 years	12 mg	12 mg
14–18 years	16 mg	14 mg	18 mg	17 mg
19+ years	16 mg	14 mg	18 mg	17 mg

Don’t exceed 35 mg/day

Vitamin B5 (Pantothenic Acid)

It is one of the most important vitamins for hair growth. It also prevents hair loss, mainly caused by the age factor. This is because the nutrient helps strengthen the hair follicles and their cells, helping them to function correctly and prevent damage to the hair and scalp.

By eliminating dead skin from the hair root, Vitamin B5 also helps the hair to grow faster and gives it more life.

When there is a drop in pantothenic acid, a substance in the hair, the tendency is that the hair becomes so weak that it will break along the length. When the situation is advanced, the only solution is to cut it and start an intensive treatment to fortify the hair. To prevent this from happening, use products rich in Pro-Vitamin B5, which nourishes the cuticle, leaving the hair more resistant.

You can place the content of an ampoule in your conditioner to treat your hair every time you wash it.

Food sources of Vitamin B5

Food	Serving Size	Vitamin B5 (mg)
Chicken Liver	85 g (3 oz)	8.3
Sunflower seeds	85 g (3 oz)	6
Avocados	1 fruit	2
Portobello Mushrooms  sliced	1 cup	1.9
Salmon	85 g (3 oz)	1.6
Lentils	1 cup	1.3
Corn	1 cup	1.2
Sun-dried tomatoes	1 cup	1.1
Eggs	85 g (3 oz)	0.9
Cauliflower	1 cup	0.7

How much Vitamin B5 do I need per day?

Age	Male	Female	Pregnancy	Lactation
Birth to 6 months	1.7 mg	1.7 mg
7–12 months	1.8 mg	1.8 mg
1–3 years	2 mg	2 mg
4–8 years	3 mg	3 mg
9–13 years	4 mg	4 mg
14+ years	5 mg	5 mg	6 mg	7 mg

Don’t exceed 200 mg/day

A very high dose may cause diarrhea and increase the risk of bleeding. If you take supplements, it is preferable to choose a B complex vitamin.

Vitamin B6 (Pyridoxine)

It is an excellent vitamin for maintaining the natural color of hair.

Food sources of Vitamin B6

Food	Serving Size	Vitamin B6 (mg)
Turkey Breast	85 g (3 oz)	0.7
Grass-Fed Beef	85 g (3 oz)	0.5
Pistachios	32 g (1.12 oz)	1
Tuna	85 g (3 oz)	0.4
Pinto Beans	128 g (4.5 oz)	0.4
Avocado	1 raw	0.4
Chicken Breast	½ one breast	0.3
Blackstrap Molasses	28 g (1 oz)	0.26
Sunflower Seeds	64 g (1.25 oz)	0.5
Sesame Seeds	64 g (1.25 oz)	0.5

How much Vitamin B6 do I need per day?

Age	Male	Female	Pregnancy	Lactation
Birth to 6 months	0.1 mg	0.1 mg
7–12 months	0.3 mg	0.3 mg
1–3 years	0.5 mg	0.5 mg
4–8 years	0.6 mg	0.6 mg
9–13 years	1.0 mg	1.0 mg
14–18 years	1.3 mg	1.2 mg	1.9 mg	2.0 mg
19–50 years	1.3 mg	1.3 mg	1.9 mg	2.0 mg
51+ years	1.7 mg	1.5 mg

Don’t exceed 10 mg a day

Vitamin B7 (Biotin)

Did you know that Biotin is known as the “hair vitamin “? It is an excellent vitamin in combating hair loss and dandruff. Also, by adding this nutrient into your diet, it is possible to promote faster and healthier hair growth.

Deficiency of this vitamin can cause hair, eyebrows and even eyelash loss. But don’t panic! Its deficiency is very rare because it can be found in a wide variety of foods. Also, in case of lack of Biotin, supplements show good results quickly.

Food sources of Vitamin Biotin

Food	Serving Size	Biotin (mcg)
Beef liver, cooked	85 g (3 oz)	30.8
Egg, cooked	Whole	10
Salmon, pink, canned in water	85 g (3 oz)	5
Pork chop, cooked	85 g (3 oz)	3.8
Hamburger patty, cooked	85 g (3 oz)	3.8
Sunflower seeds, roasted	56 g (2 oz)	2.6
Sweet potato, cooked	56 g (2 oz)	2.4
Almonds, roasted	56 g (2 oz)	1.5
Tuna, canned in water	85 g (3 oz)	0.6
Spinach, boiled	64 g (1.25 oz)	0.5

How much Vitamin Biotin do I need per day?

Age	Male	Female	Pregnancy	Lactation
0–6 months	5 mcg	5 mcg
7–12 months	6 mcg	6 mcg
1–3 years	8 mcg	8 mcg
4–8 years	12 mcg	12 mcg
9–13 years	20 mcg	20 mcg
14-18 years	25 mcg	25 mcg	25 mcg	28 mcg
19+ years	30 mcg	30 mcg	30 mcg	35 mcg

Biotin is widely available as a nutritional supplement in varying strengths. There are no side effects from having too much Biotin in your system.

Vitamin B8 (Inositol)

This nutrient helps in preventing and fighting hair loss. It also promotes hair growth efficiently.

Food sources of Vitamin B8

Foods	Portion Size	Vitamin B8 (µg)
Cooked liver	85 g (3 oz)	27-35
Cooked egg	1 large	13-25
Yeast	1 envelope (7g)	1.4-14
Cooked salmon	85 g (3 oz)	4-5
Avocado	1 whole	2-6
Cooked pork	85 g (3 oz)	2-4
Wholegrain bread	1 slice	0,02-6
Raw cauliflower	340 g (12 oz)	0,2-4
Cheddar cheese	28 g (1 oz)	0,4-2
Raspberries	340 g (12 oz)	0,2-2

How much Vitamin B8 do I need per day?

Age	Male	Female	Pregnancy	Lactation
0–6 months	5 µg	5 µg
7–12 months	6 µg	6 µg
1–3 years	8 µg	8 µg
4–8 years	12 µg	12 µg
9–13 years	20 µg	20 µg
14-18 years	25 µg	25 µg	25 µg	28 µg
19+ years	30 µgg	30 µg	30 µg	35 µg

Vitamin B12 (Cobalamin)

It is one of the essential vitamins to have healthy, beautiful and strong hair. Lack of Vitamin B12 can result not only in hair loss but in the appearance of white hair prematurely. That is why this vitamin is essential for healthy, beautiful and strong hair. Note that the intake of Vitamin C and Iron helps the body to absorb Vitamin B12 better. Vitamin B12 is not toxic at high amounts because our bodies remove what is not needed.

Food sources of Vitamin B12

Food	Serving Size	Vitamin B12 (mg)
Tuna	75g (2 ½ oz)	7.9-8.2
Canned salmon	75g (2 ½ oz)	3.7
Salmon	75g (2 ½ oz)	2.3
Canned tuna	75g (2 ½ oz)	2.2
Soy burger	75g (2 ½ oz)	1.8
Beef	75g (2 ½ oz)	1.3-2.5
Cottage cheese	250mL (1 cup)	1.5-1.7
Swiss/emmental cheese	50g (1 ½ oz)	1.5-1.7
Skim milk, 1%, 2% or homo milk	250mL (1 cup)	1.1-1.4
Plain yogurt	200mL (>3/4 cup)	1.3
Fortified almond or oat beverage	250mL (1 cup)	1.1
Fortified soy or rice beverage	250mL (1 cup)	1
Pork	75g (2 ½ oz)	0.8-1.1
Egg	1 whole	0.6
Turkey	75g (2 ½ oz)	0.3
Chicken	75g (2 ½ oz)	0.2-0.3

How much Vitamin B12 do I need per day?

Age	Male	Female	Pregnancy	Lactation
0–6 months	0.4 mcg	0.4 mcg
7–12 months	0.5 mcg	0.5 mcg
1–3 years	0.9 mcg	0.9 mcg
4–8 years	1.2 mcg	1.2 mcg
9–13 years	1.8 mcg	1.8 mcg
14+ years	2.4 mcg	2.4 mcg	2.6 mcg	2.8 mcg

Vitamin C (Ascorbic Acid)

Free radical damages can block growth, cause premature hair aging and hair thinning. Vitamin C, or Ascorbic Acid, is a powerful antioxidant that protects against the oxidative stress caused by free radicals and supports cell renewal.

Also, our body needs Vitamin C to create a protein known as Collagen – an essential part of the hair structure, responsible for the elasticity of the hair strands. Vitamin C also helps the body absorb Iron, a mineral needed for hair growth. This vitamin also prevents dryness and brittle hair, as well as premature aging of hair.

Food sources of  Vitamin C

Food	Serving Size	Vitamin C (mg)
Red bell pepper, raw	1 whole	312
Green bell pepper, raw	1 whole	146
Strawberries, raw	1 cup/250 mL	95
Kiwi	1 medium	75
Grapefruit juice	1cup/250 mL	70
Orange	1 medium	70
Broccoli, raw	½ cup/125 mL	61
Mango, sliced	1 cup/250 mL	45
Tomato, raw	1 medium	16
Potatoes, cooked	1 medium	15
Romaine lettuce, raw	1 cup/250 mL	14

How much Vitamin C do I need per day?

Age	Male	Female	Pregnancy	Lactation
0–6 months	40 mg	40 mg
7–12 months	50 mg	50 mg
1–3 years	15 mg	15 mg
4–8 years	25 mg	25 mg
9–13 years	45 mg	45 mg
14–18 years	75 mg	65 mg	80 mg	115 mg
19+ years	90 mg	75 mg	85 mg	120 mg
Smokers	Add 35 mg to your usual daily needs

Don’t exceed 1000 mg/ day

Vitamin D

Low levels of Vitamin D are linked to alopecia, a technical term for hair loss. Vitamin D can help create new follicles – the tiny pores in the scalp where new hair grows.  In addition, this vitamin helps the body to absorb calcium, which is essential to keep hair follicles healthy.

Our body produces Vitamin D through direct contact with the sun’s rays. So, to get this vitamin, you need to consume supplements or expose yourself to sunlight.

Food sources of  Vitamin D

Food	Serving Size	Vitamin D (IU)
Cod liver oil	14 g (1 tablespoon )	1,360
Swordfish, cooked	85 g (3 oz)	566
Salmon (sockeye), cooked	85 g (3 oz)	447
Tuna fish, canned in water, drained	85 g (3 oz)	154
Orange juice fortified with vitamin D	250 mL (1 cup)	137
Milk	250 mL (1 cup)	115-124
Yogurt, (more heavily fortified yogurts provide more of the DV)	170 mL (6 oz)	80
Margarine, fortified	14 g (1 tablespoon )	60
Sardines, canned in oil, drained	2 sardines	46
Liver, beef, cooked	85 g (3 oz)	42
Egg (Vitamin D is found in yolk)	1 large	41

How much Vitamin D do I need per day?

Age	Male	Female	Pregnancy	Lactation	Stay Below
0–12 months*	400 IU	400 IU			100 IU
1–13 years	600 IU	600 IU			2500 IU
14–18 years	600 IU	600 IU	600 IU	600 IU	4000 IU
19–50 years	600 IU	600 IU	600 IU	600 IU	4000 IU
51–70 years	600 IU	600 IU			4000 IU
>70 years	800 IU	800 IU			4000 IU

Don’t exceed 1000 IU/day

Vitamin E (Tocopherol)

Not only to the hair Vitamin E is beneficial, but to the whole body to possess antioxidant properties capable of preventing cardiovascular diseases, regenerative, such as Alzheimer’s, strengthen the immune system, treat and rejuvenate the skin.

Like Vitamin C, Vitamin E, or Tocopherol is an antioxidant that can prevent oxidative stress. Vitamin E creates new blood vessels in the scalp and therefore improves circulation to that area. It also stimulates the production of collagen and elastin, essential natural substances for hair and skin health. Also, Vitamin E prevents and combats the dryness of the scalp, weakening the hair, and stimulates the hair growth.

Cream bath with Vitamin E promotes immediate result. And the rule is the same for most ampoules: let it act for a few minutes with a thermal cap, rinse and that’s it.

Food sources of  Vitamin E

Food	Serving Size	Vitamin E (mg)
Wheat germ oil	14 g (1 tablespoon )	20.3
Sunflower seeds, dry roasted	28g (1 oz)	7.4
Almonds, dry roasted	28g (1 oz)	6.8
Sunflower oil	14 g (1 tablespoon )	5.6
Safflower oil	14 g (1 tablespoon )	4.6
Hazelnuts, dry roasted	28g (1 oz)	4.3
Peanut butter	28g (1 oz)	2.9
Peanuts, dry roasted	28g (1 oz)	2.2
Corn oil	28g (1 oz)	1.9
Spinach, boiled	64 g (½ cup)	1.9
Broccoli, chopped, boiled	64 g (½ cup)	1.2
Soybean oil	28g (1 oz)	1.1
Kiwifruit	1 medium	1.1

How much Vitamin E do I need per day?

Age	Males	Females	Pregnancy	Lactation
0–6 months	4 mg	4 mg
7–12 month*	5 mg	5 mg
1–3 years	6 mg	6 mg
4–8 years	7 mg	7 mg
9–13 years	11 mg	11 mg
14+ years	15 mg	15 mg	15 mg	19 mg

Don’t exceed 540 mg

Essential Minerals for Healthy hair

In addition to vitamins, to grow hair, you need some essential minerals, that you can’t stay out of a balanced diet. Because of this, you will see now, which are the best minerals that combat the hair fall and stimulate its growth.

Iron

The Iron nutrient helps the red blood cells carry oxygen to the cells. This makes it an essential mineral for many functions of the body, including hair growth. Iron deficiency, which causes anemia, is one of the leading causes of hair loss.According to a scientific study, anemia is more common among women.

Food sources of  Iron

Food	Serving Size	Iron (mg)
Beef	85 g (3 oz)	2
Potato, baked,	1 medium	2
Cashew nuts, oil roasted	28g (1 oz)	2
Egg, hard boiled	1 large	1.2
Chicken, roasted, meat and skin	85g (3 oz)	1
Rice, white, long grain, enriched, parboiled, drained	64g (½ cup)	1
Bread, whole wheat	1 slice	1
Bread, white	1 slice	1
Raisins, seedless	32g (¼ cup)	1
Tuna, light, canned in water	85 g (3 oz)	1
Turkey, roasted, breast meat and skin,	85 g (3 oz)	1
Nuts, pistachio, dry roasted	28g (1 oz)	1
Green peas, boiled	64g (½ cup)	1
Rice, brown, long or medium grain, cooked	128g (1 cup)	1
Broccoli, boiled and drained	100g (3.5 oz)	0.7

How much Iron do I need per day?

Age	Male	Female	Pregnancy	Lactation
Birth to 6 months	0.27 mg	0.27 mg
7–12 months	11 mg	11 mg
1–3 years	7 mg	7 mg
4–8 years	10 mg	10 mg
9–13 years	8 mg	8 mg
14–18 years	11 mg	15 mg	27 mg	10 mg
19–50 years	8 mg	18 mg	27 mg	9 mg
51+ years	8 mg	8 mg

Don’t exceed 20mg/day if you are not pregnant

Zinc

Zinc plays an essential role in the growth and repair of the hair tissue. It also stimulates the production of sebum by the sebaceous glands, the substance responsible for keeping the hair hydrated and healthy. In this way, it is possible to prevent several hair problems such as seborrheic dermatitis, dandruff and hair loss.

Hair loss is a common symptom of Zinc deficiency. However, you should be aware that very high doses of Zinc can also contribute to hair loss. For this reason, it may be best to get all the Zinc you need by eating a healthy balanced diet.

Food sources of  Zinc

Food	Serving Size	Zinc (mg)
Oysters	75 g (2 ½ oz)	55 to 137
Beef	75 g (2 ½ oz)	5 to 9
Wheat germ cereal	30 g (1/4 cup)	5
Pork	75 g (2 ½ oz)	2 to 3
Heart of palm	2 hearts	3
Cheese	50 g (1 ½ oz)	1 to 2
Ricotta cheese	125 mL (1/2 cup)	2
Yogurt, regular or low fat	175 mL (3/4 cup)	1 to 2
Nappa cabbage	125 mL (1/2 cup)	2
Turkey	75g (2 ½ oz)	1-2
Beans	175 mL (3/4 cup)	1-2
Lentils	175 mL (3/4 cup)	2

How much Zinc do I need per day?

Age	Male	Female	Pregnancy	Lactation
0–6 months	2 mg	2 mg
7–12 months	3 mg	3 mg
1–3 years	3 mg	3 mg
4–8 years	5 mg	5 mg
9–13 years	8 mg	8 mg
14–18 years	11 mg	9 mg	12 mg	13 mg
19+ years	11 mg	8 mg	11 mg	12 mg

Don’t exceed 40 mg/day

Proteins

This nutrient allows the healthy and constant growth of your hair, through Amino acids, from which keratin, one of the components in the scalp, is produced. Combining proteins with vitamins will ensure the luster and vitality of the hair. The right amount of protein in your diet will give your body the primary component to produce healthy and beautiful hair.

Food sources of  Vitamin Proteins

Food	Serving Size	Proteins (g)
Chicken	85 g (3 oz)	20
Beef	85 g (3 oz)	21
Milk	1 cup	9
Egg	1 whole	6
Black beans	128g (4.5 oz)	15
Peanut butter	28 g (1,25 oz)	8

How much Proteins do I need per day?

Age	Male	Female	Pregnancy	Lactation
0–6 months	10 g	10 g
7–12 months	14 g	14 g
1–3 years	14 g	14 g
4–8 years	20 g	20 g
9–13 years	40 g	35 g
14–18 years	64 g	45 g	58 g	64 g
19-70 years	64 g	46 g	60 g	67 g
71+ years	81 g	57 g

Healthy Fats

Healthy fats and oils are also essential foods if you are looking for ways to make hair grow quickly. So, if you do not eat enough healthy fats, this is the time to start including in your diet foods that contain Omega 3 and Omega 6.

Omega 3 and Omega 6 are contained in foods like salmon, nuts, nuts, linseed oil, sardines, olive oil, tofu, avocado, sunflower oil, and others.

Should You Take Vitamins?

Food is the best source of vitamins you need for hair growth. However, if you can’t get enough in your diet, supplements can be helpful. Supplements work best on individuals who have a nutrient deficiency. Also, large doses of vitamins and minerals can be harmful so, work with a specialist to determine if do have some nutrient deficiency.

Recipes To Stimulate Hair Growth

Very well! Now that you know the best hair nutrients for its healthy growth how about learning how to prepare 4 delicious vitamin recipes that will help your hair to grow? Take note!

Avocado and oats

Ingredients:

• Half avocado
• 2 tablespoons oats in thin flakes;
• ½ slice of melon;
• 1 tablespoon of honey;
• 250 ml of cold milk.

How to prepare:

Mix all the ingredients in the blender for 2 min and consume it immediately.

Banana and Wheat Germ

Ingredients:

• 1 banana;
• 2 tablespoons of wheat germ;
• 1 tablespoon of honey;
• 200 ml of cold milk.

How to prepare:

Mix all the ingredients in the blender and then consume.

Tofu and avocado

Ingredients:

• 400 g of tofu;
• 1 avocado;
• ½ cup of soy milk;
• 1 tablespoon of pumpkin seed.

How to prepare:

Mix the avocado, tofu, and milk in the blender until you obtain a homogeneous mixture. Serve in a glass and sprinkle with the pumpkin seed

Carrot and Banana

Ingredients:

• 2 bananas;
• ½ cup of carrot juice;
• 1 tablespoon of honey;
• 1 tablespoon wheat germ;
• 2 pots of plain yogurt.

How to prepare:

Beat all the ingredients in the blender and then consume.