B vitamins for hair: Foods you must eat for healthy hair growth

Do you look at pictures of celebrities and models and wish you had beautiful hair like theirs? This may be a dream for many of us but it can be made a reality. While there really isn’t much you can do about the genetics and hormones that play an important role in hair health, you can certainly reverse conditions like hair loss and thinning through your diet. me. There are about 13 nutrients needed for a healthy body, skin and hair. Along with a host of vitamins and minerals, B vitamins are something you should focus on. Health experts agree that there is a strong link between B-complex vitamins and hair health.

What are B vitamins?

For those without inversions, B vitamins are water-soluble nutrients; This means that the body cannot store them. Therefore, it is more important to enrich your diet with these vitamins to replenish them regularly. This vitamin enhances protein absorption and helps stimulate hair cells. There are eight types of B vitamins in total – biotin (B7), folate (B9) and vitamin B12 which are commonly known as important nutrients for hair health.

How to include B vitamins in the diet for hair growth:

1. Dairy products

Besides providing plenty of calcium and protein, milk and dairy products like curd and cheese are also rich in biotin, known as the magic potion for hair health. Try to include these foods in your daily diet.

(Read more: 5 Biotin-rich foods that will keep your hair healthy)


Milk and dairy products are good sources of B vitamins
Image source: iStock

2. Green

Spinach, coriander, fenugreek – all green leafy vegetables are high in folate, which is an important nutrient for maintaining hair strength. This is not the only green vegetable available for consumption, there are many options that you can choose from. Here are some lesser-known greens that you should know about.

3 eggs

We all know how important eggs are in promoting hair health. Foods containing B5 (Pantothenic acid) provide energy to hair cells. Eggs are also rich in vitamin B12 (cobalamin) which helps in the production of red blood cells, which in turn deliver oxygen to the hair roots.

4. Fish

Fish is known for its high levels of Omega 3 fatty acids, but this food is also high in vitamin B3, vitamin B6 and vitamin B12 – all of which work in tandem to support hair health. Here are some easy fish recipes you can try.

5. Nuts and seeds

Nuts and seeds are full of vitamin B1 (Thiamine), which promotes nervous system activity and converts nutrients from food into energy. This energy helps to regenerate hair cells. Below is a list of different nuts and seeds that you can include in your diet.

6. Avocado

This creamy fruit provides vitamin B2 (Riboflavin) and vitamin B3 (Niacin) to help hair grow longer and stronger. You can make this popular avocado toast recipe for breakfast and reap its various benefits.

7. Whole grains

Whole grains like wheat, oats, barley, corn, and millet boast a complete B vitamin profile, including vitamins B1, B2, B3, B5 and more. Make sure to include these foods in your daily diet for beautiful hair.

(Read more: How to maintain healthy hair: 7 hair care tips you’ll love)


Whole grains are rich in vitamins
Image source: iStock

All it takes is a little change in your diet to get the hair you’ve always dreamed of. But be sure to contact your dermatologist before making any major changes to your diet.

(Contents including this advice provide general information only. It is not a substitute for qualified medical opinion. Always consult your own specialist or physician for more information.) information. NDTV is not responsible for this information.)

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