| Hair Care Tips:
Nutrition for Beautiful, Healthy Hair
Balanced nutrition and, if necessary, supplementation
will not only give you beautiful, healthy hair, but improve
your overall health. The following table provides some nutritional
guidelines, focusing on hair health.
|
V I T A M I N S |
|
Nutrient |
Benefits |
Food Sources |
|
A |
Prevents
dry or brittle hair |
Fish
liver oil, liver, green leafy vegetables, orange/red
vegetables and fruits, green herbs |
|
B3 |
Prevents
dandruff |
Yeast,
whole grains |
|
B5 |
Prevents
hair loss and graying |
Whole
grains, liver and other organ meats, egg yolks, seeds |
|
B6 |
Prevents
hair loss and graying |
Whole
grains, herbs, bananas, green leafy vegetables |
|
B12 |
Prevents
hair loss |
Liver
and other organ meats, fish (shell and fin), eggs |
|
C |
Helps
maintain skin and hair health |
Sweet
and hot peppers (all colors), berries, tropical fruits,
citrus fruits and rinds, dark green vegetables, green
herbs, cauliflower |
|
E |
Prevents
dandruff |
Cold-pressed
vegetable and nut oils, wheat germ oil, soybeans, raw
nuts and seeds, nut butters, green leafy vegetables,
hot spices |
|
M I N E R A L S |
|
Nutrient |
Benefits |
Food Sources |
|
Calcium |
Essential
for healthy hair growth |
Dairy,
tofu, fish, nuts, brewer’s yeast, beans, lentils,
sesame seeds |
|
Chromium |
Helps
prevent hyper- and hypoglycemia |
Brewer’s yeast, liver, beef,
whole wheat bread |
|
Copper |
Helps
prevent hair loss as well as defects in hair color and
structure |
Shellfish,
liver, green vegetables, whole grains, eggs, chicken,
beans |
|
Iodine |
Prevents
hair dryness and loss |
Fish,
seaweed, kelp, iodized salt, garlic |
|
Iron |
Prevents
hair loss |
Liver,
eggs, fish, chicken, whole grains, green vegetables,
dried fruits |
|
Magnesium |
Helps
promote healthy hair growth |
Green
vegetables, wheat germ, whole grains, nuts, soy beans,
chickpeas, fish |
|
Manganese |
Improves
hair growth |
Whole
grains, eggs, avocados, nuts, seeds, beans, peas, fish,
meat, chicken |
|
Potassium |
Promotes
healthy hair growth |
Avocados,
bananas, lima beans, brown rice, dates, figs, dried
fruit, garlic, nuts, potatoes, raisins, yams, yogurt |
|
Selenium |
Prevents
dandruff |
Brewer’s
yeast, meat, fish, grains, tuna, broccoli |
|
Sulfur |
Improves
hair’s structure |
Onions,
garlic, eggs, asparagus, meat, fish, dairy |
|
Zinc |
Prevents
hair dryness |
Spinach,
sunflower seeds, mushrooms, whole grains, brewer’s
yeast, red meat |
Notes:
• Excessive
consumption of certain vitamins and minerals can cause
severe health consequences — never exceed the recommended
daily values. Always consult your doctor or a certified nutritionist
before you start any supplementation
program or drastically change your diet.
• Liver,
other organ meats, egg
yolks and dairy products
are high in cholesterol and saturated fats. Limit consumption
to occasional “treats” if you’re heart-healthy,
avoid if you have a heart condition.
• Fish
(particularly shellfish), dairy
(milk, cheese, yogurt, etc.) and nuts
may cause allergic reactions. Avoid if you know you’re
allergic; consult an allergy specialist if you develop a rash
or have another adverse reaction; call 911 immediately if
you have difficulty breathing.
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Hair Care Tips