Hair Health from the Inside Out

By Rashida A. Marshall

It’s almost inevitable to go a day without seeing advertisements for products that are best for healthy, shiny, strong hair. There’s no denying the benefits of using quality “products” on our scalp and hair, but if what we put inside of our bodies is not quality then it begins to defeat the purpose. Healthy hair starts from the inside, meaning that we must eat foods of the highest quality in order for it to reflect on the outside. If improving the health of your hair is a goal of yours, then the six following nutrients should definitely be staples in your diet.

Vitamin A: Vitamin A is needed to produce sebum which is an oil that is naturally produced by our hair’s sebaceous glands. The sebum helps to naturally condition our hair. Lack of Vitamin A can lead to problems with scalp dryness and cause our hair to become dry, weak and brittle.

B-Vitamins: The B-Vitamin complex is very important for preserving the health of our hair. For example, Vitamin B12 can help to prevent hair loss. Vitamin B5, also known as pantothenic acid, provides strength and while preventing excessive shedding. Thiamin and Riboflavin, also known as Vitamin B1 and B2, help to keep the cells of our follicles well-nourished which improves the vitality of our hair.

Vitamin C: It’s not just for preventing colds. Vitamin C is also beneficial for growing and strengthening our lovely mane. Every strand of our hair is surrounded by collagen to which small blood vessels deliver nutrients from the blood. Getting adequate amounts of Vitamin C in your diet plays a role in the synthesis of collagen which helps to keep our hair thick. It also increases our body’s ability to absorb iron which helps to keep our hair strong.

Iron: Iron is a key nutrient in many of our body’s processes, and a deficiency in it can create a wide range of problems. One of those is the interruption of the natural growth of our hair. Ensuring that adequate amounts of this mineral are a part of our diet aids in keeping our hair strong. It helps with providing oxygen to our hair roots and prevents our hair from becoming dry and dull.

Magnesium: Magnesium is one of the most abundant minerals in the body and plays a part in hair development. Like thiamin and riboflavin, magnesium helps to keep our hair follicles strong. The texture and shine of our hair is also enhanced due to the help of this mineral. Deficiencies in magnesium have been linked to hair loss.

Zinc: A healthy, nourished scalp and a head full hair both depend partially on zinc. Low levels of zinc is something that is associated with low-calorie diets and tends to affect young women more often. A deficiency can lead to issues with a dry and flaky scale while causing of our hair thinning out.

Ensuring that we receive these nutrients as a part of our diet can be easy, as long as we make a conscious effort to select the right foods on a regular basis. Check out the table below to see what items should be included within your meals.

NUTRIENT	IDEAL SOURCES
Vitamin A	Sweet Potatoes, Carrots, Cantaloupes, Spinach, Mangoes
B-Vitamins	Salmon, Tuna, Avocados, Nuts/Seeds, Beans, Oatmeal, Mushrooms
Vitamin C	Citrus fruits, Berries, Spinach, Broccoli, Green & Red Peppers
Iron	Beans, Nuts, Poultry, Dark Leafy Green
Magnesium	Nuts, Beans, Oatmeal, Avocados, Peanut Butter, Spinach
Zinc	Poultry, Whole Grains, Beans, Nuts