You are what you eat! And in the 21st century, with the variety of food available at the snap of a finger, it makes us question… What is Healthy Food?

Our fast-paced lifestyle has given us the perfect excuse to find ‘shortcuts’ in our meals to save time and money. With the introduction of new diets every day like keto, low carb, and vegan, we end up unintentionally missing out on our essential nutrients. This could have a profound impact on an individual’s health, especially their hair growth causing common problems like baldness and hair loss. 

Instead of deriving your nutrients from supplements, here is your ultimate hair growth guide to consuming the right vitamins to be healthy, wealthy, and wise!

1. Vitamin A

Vitamin A is a fat-soluble vitamin that has been proven to be crucial for the all-around development of the human body. The vitamin is found in plant and animal sources either in the active or inactive form. Active vitamin A has a critical role in the production of the oily secretion called sebum on the scalp. This sebum is essential to keep our scalp healthy and moisturized as it locks the moisture in the scalp to boost growth The lack of Vitamin A can be linked to complaints of frizzy hair lacking luster due to brittleness. 

Vitamin A can be derived from foods rich in beta-carotene like sweet potatoes, carrots, and spinach. Dairy products like milk, yogurt, and cheese are storehouses of Vitamin A

2. Vitamin B 

Vitamin B, especially biotin is essential for hair growth. Vitamin B in general has numerous essential roles in our body, which affect hair growth. From the synthesis of DNA to the regulation of the nervous system, to contributing to enzymatic interactions, all of its roles support the development of hair follicles. This research shows that due to its imperative influence on the hair follicles, deficiencies are often linked to hair loss. However, since vitamin B is present in a wide range of foods, its deficiency is relatively rare. However, 

Vitamin B can be derived from foods like Whole Grains, Leafy Green Vegetables, Fish, Meat, Seafood & Almonds. 

3. Vitamin C

Vitamin C plays an important role in maintaining a healthy scalp and regulating hair growth. Vitamin C or rather Ascorbic acid is a water-soluble vitamin that is derived from glucose metabolism.  Vitamin C aids in protecting from radical damage due to its powerful anti-oxidizing nature. As it helps the body produce collagen, Vitamin C can help in the overall improvement of the hair structure. 

Due to these benefits, Vitamin C can be derived from citrus fruits, strawberries, broccoli, and potatoes.

4. Vitamin D

The deficiency of Vitamin D, which is a fat-soluble vitamin is often found to be linked to Alopecia areata. Vitamin D, which is produced as a by-product in our body on exposure to the sun, can help in the creation of new hair follicles resulting in overall thicker growth. Hence lack of sunshine can be linked to possible hair loss due to the rapid shedding of hair. The deficiency of Vitamin D can also be linked to stress-related hair loss- Telogen effluvium which causes rapidly shedding of hair. 

This can be prevented by consuming Vitamin D rich foods like-  salmon, mackerel, red meat, liver, egg yolk, etc.

5. Vitamin E

Vitamin E, which consists of several fat-soluble chemicals, has the power to prevent 2 hair-related phenomena- Hair loss and Greying of hair. Since oxidative stress is known to cause greying of hair and rapid hair loss, a sufficient supply of vitamin E can help prevent it due to its anti-oxidant properties. This is shown to further help in the growth and maintenance of your hair. Hence it works on similar lines as vitamin C. 

Rich sources of Vitamin E are Sunflower seeds, almonds, spinach, pumpkin, and avocadoes 

Hence it is important to remember that we must find a way to incorporate these vitamins into our respective diets for healthy living and strengthening our hair growth. Instead of directly relying on medical supplements, due to their ease of consumption, it is our job to make a conscious effort to a healthier and fuller lifestyle.