B vitamins for hair: foods to eat for healthy hair growth

B vitamins for hair: foods to eat for healthy hair growth

Do you look at pictures of celebrities and models and wish you had the same gorgeous hair as theirs? This may be a dream for many of us but it can be turned into a reality. While you can’t do much about the genes and hormones that play a big role behind the health of your hair, you can certainly reverse and reduce conditions like hair loss through your diet. There are about 13 nutrients that are necessary for a healthy body, skin, and hair. Besides the group of vitamins and minerals, you should focus on B vitamins. There is a strong connection between B-complex vitamins and hair health, and health experts agree.

What are B vitamins?

For the non-experimental, B vitamins are water-soluble nutrients; This means that the body fails to store them. Hence, it is crucial to enrich your diet with these vitamins to replenish them regularly. This class of vitamins enhances the absorption of proteins and revitalizes hair cells. There are a total of eight B vitamins – biotin (B7), folic acid (B9) and vitamin B12 are generally known as important nutrients for hair health.

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

1. Milk products

Besides lending plenty of calcium and protein, milk and milk-based products like curd and cheese are also rich in biotin, known as the elixir of health for hair. Try to include these foods in your diet on a daily basis.

(Also read: 5 foods rich in biotin that will keep your hair healthy)

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

2. Leafy greens

Spinach, coriander, and fenugreek – all types of green leafy vegetables are packed with folic acid, an important nutrient for keeping hair strong. These are not the only greens available for consumption, there are a whole range of options that you can choose from. Here are some of the lesser known greens that you should know about.

3 eggs

We all know how important the role eggs play in promoting healthy hair. Food contains vitamin B5 (pantothenic acid), which provides energy for hair cells. Eggs are also rich in vitamin B12 (cobalamin) that helps produce red blood cells, which in turn provide oxygen to the hair roots.

4. fish

Fish is known for its high content of omega-3 fatty acids, but this food is also rich in vitamin B3, vitamin B6, and vitamin B12 — all of which work in tandem to support healthy hair. Here are some easy fish recipes that you can try.

5. Nuts and seeds

Nuts and seeds are packed with vitamin B1 (thiamine), which stimulates the nervous system and converts nutrients from foods into energy. This energy helps in the regeneration of hair cells. Here 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) that 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 such as wheat, oats, barley, corn, and millet contain the full range of B vitamins, including vitamin B1, B2, B3, B5 and more. Make sure to include these foods in your daily diet to get a head full of beautiful hair.

(Also read: How to Maintain Healthy Hair: 7 Hair Care Tips You’ll Love)


Whole grains are full of vitamins
Image credit: iStock

All it takes is making small changes 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.

(This advice content provides general information only. It is in no way a substitute for a qualified medical opinion. Always consult a professional or your doctor for more information. NDTV does not claim responsibility for this information.)

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