Proper Nutrition and Vitamins for Healthy Hair

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There is an abundance of information available all over the internet concerning proper diet and nutrition.  Weight loss and increased energy are just two of the most popular types of knowledge that people are seeking. What very few people realize is that proper nutrition is a crucial factor involved in maintaining healthy hair.

It doesn’t matter what heritage or nationality you are, all hair types need essential vitamins, minerals, and nutrients. All of which can be obtained through vitamin supplements, but also from the foods and beverages we consume every day. The key to this is to know what foods provide which nutrients. There is website that allows you to enter the name of any food and find out exactly what benefits it provide the body, as well any harmful facts about the food.
The site is .

Including these essential nutrients in your diet will enhance and improve the health of your hair.

Vitamin A – Antioxidant needed to produce healthy sebum in the scalp. – Fish liver oil, meat, milk, cheese, eggs, spinach, broccoli, cabbage, carrots, apricots, and peaches.

Vitamin E – Antioxidant that improves scalp circulation. – Wheat germ oil, soybeans, raw seeds and nuts, dried beans, and leafy green vegetables.

Biotin – Helps produce keratin, may prevent graying and hair loss. – Brewer’s yeast, whole grains, egg yolks, liver, rice, and milk.

Vitamin B6 – Inhibits hair loss, promotes the production of melanin, which gives hair its color. Brewer’s yeast, liver, whole grain cereals, vegetables, organ meats, and egg yolk.

Vitamin B12 – Prevents hair loss. – Chicken, fish, eggs and milk.

Niacin (Vitamin B3) – Encourages scalp circulation. Food sources: Brewer’s yeast, wheat germ, fish, chicken, turkey, and other white meat.

Inositol – Keeps hair follicles healthy at the cellular level. – Whole grains, brewer’s yeast, liver, and citrus fruits.

Calcium – Essential for healthy hair growth, strength, and structure. – Dairy, tofu, fish, nuts, brewer’s yeast, beans, lentils, and sesame seeds.

Copper – Helps prevent hair loss as well as defects in hair color and structure. – Shellfish, liver, green vegetables, whole grains, eggs, chicken and beans.

Magnesium – Works with calcium to maintain healthy hair growth. – Green vegetables, wheat germ, whole grains, nuts, soybeans, chickpeas, and fish.

Manganese – Prevents slow hair growth. – Whole grain cereals, eggs, avocados, nuts, seeds, beans, peas, fish, meat, and chicken.

Sulfur (methyl-sulfonyl-methane or MSM) – The main element in hair’s structure. – Onions, garlic, eggs, asparagus, meat, fish and dairy products.

Silica – Strengthens hair and prevents hair loss. – Seafood, rice, soybeans, green vegetables.

These are by no means the only vitamins and minerals essential for healthy hair, but they will give you an excellent start.

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