While many of us dream of flaunting gorgeously long and voluminous hair, achieving it can be a trying task. The number of salon treatments, the measures you would have to take to protect it from damage, and, not to mention, the amount of time you would have to spend growing it in the first place might drive you towards the end of your patience.

But only giving importance to external care places a big hole in your hair care regimen. While visiting your hairdresser, caring for your hair, and being patient are all important, we often forget to regard the matter of nutrition.

It is true when people say that healthy hair is a sign of good health because good health and hair are both results of a balanced diet that supplies you with the right amounts of carbohydrates, fats, proteins, vitamins, minerals, fiber, and water.

When it comes to hair, the three most important nutrients are proteins, vitamins, and minerals. Their intake in proper proportions will ensure fast and healthy hair growth. The right diet is 90% of what you need for the long and gorgeous hair that you dream of.

What Are The Best Vitamins, Minerals, And Proteins For Hair Growth?

  1. Vitamin A
  2. Biotin Or Vitamin B71
  3. Vitamin B12
  4. Vitamin C
  5. Vitamin E
  6. Folic Acid
  7. Niacin Or Vitamin B3
  8. Iron
  9. Zinc
  10. Magnesium
  11. Prenatal Vitamins
  12. Proteins
  13. Omega-3 Fatty Acids
  14. Vitamin Supplements

Essential Vitamins For Hair Growth

1) Vitamin A For Hair Growth

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Vitamin A plays an important role in proper cell growth, which directly influences hair growth. It helps produce the natural oils, also known as sebum, on your scalp. This gives your hair a healthy gloss and shine. Vitamin A contains antioxidants that moisturize the scalp and prevent the hair from drying out. This is one of the best vitamins for hair growth and thickness.

Foods Rich In Vitamin A
  • Sweet potatoes
  • Carrots
  • Liver
  • Egg yolk
  • Milk
  • Spinach
  • Dried apricots
  • Mangoes

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2) How Biotin (Vitamin B71) Helps Hair Growth

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Biotin is called the hair growth vitamin. It is one of the 12 vitamins in the Vitamin B family. It repairs brittle hair and improves its health and texture.

Biotin is known to work wonders for hair volume and thickness. It aids in the production of fatty acids within the cells and facilitates their growth. It works in collaboration with amino acids and fats. Amino acids are the building blocks of proteins. They also play an important role in the process of glucogenesis. Biotin is a water-soluble vitamin, which means that daily intake of it is necessary to ensure healthy hair. Many products on the market have biotin as an ingredient. Proper intake and external application of this vitamin are key to healthy and bountiful hair.

Biotin intake results in the following:

  • Rapid increase in the growth rate of your hair
  • Thicker hair
  • Strengthening of hair
Foods Rich in Biotin
  • Mushrooms
  • Avocados
  • Eggs
  • Salmon
  • Peanut butter
  • Yeast
  • Cauliflower
  • Raspberries
  • Bananas
  • Walnuts
  • Almonds

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3) Vitamin B12 For Hair Regrowth

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Vitamin B12, also belonging to the Vitamin B family, promotes cell growth and division. These processes are essential for healthy hair growth. Deficiency of this vitamin may result in slower hair growth. Vitamin B12 helps prevent hair loss and aids in the absorption of iron. The deficiency of iron can lead to hair loss.

What Foods Are High In Vitamin B12
  • Eggs
  • Cheese
  • Whey powder
  • Milk
  • Yogurt

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4) What Are The Benefits Of Taking Vitamin C?

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Vitamin C is a hair growth vitamin that can prevent premature graying and hair dryness efficiently. This is because it plays a part in the production of collagen, a protein that is vital for hair growth and thickness. Daily intake of vitamin C through food items or supplements is necessary to maintain the health of your hair.

Vitamin C Rich Foods
  • Lemon
  • Guava
  • Mandarin
  • Strawberries
  • Grapefruit

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5) What Does Vitamin E Do For Hair?

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Vitamin E is an antioxidant that builds and repairs tissue, making it essential for hair growth. It battles free radicals and is another vital vitamin for hair growth. It locks in moisture and protects your hair from drying out. Apart from this, it also keeps the scalp healthy and promotes blood circulation.

Vitamin E Rich Foods
  • Almonds
  • Fish
  • Peanuts
  • Cooked spinach
  • Sunflower seeds
  • Dried herbs

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6) Folic Acid For Hair Growth

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This vitamin plays a major role in making your hair thicker and shinier while adding moisture. It also helps in preventing graying of hair. If you are already taking B-complex vitamins, you are getting a sufficient dose of folic acid.

Folic Acid Rich Foods For Hair Growth

Usually, any source that gives you vitamin B will also have folic acid as a component. All whole wheat grains and cereals contain folic acid. So now you can go ahead and consume carbohydrates without any guilt! But if you feel the need to consume supplements, then vitamin B complex would be appropriate. It is sometimes very hard to find the natural sources of some vitamins. This is when you need to consider the use of supplements. Supplements are basically a mixture of various vitamins and minerals in the right proportions.

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7) Niacin For Faster Hair Growth

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This is another vitamin that is from the B vitamins family. Niacin is responsible for adding shine and luster to your hair. The deficiency of this vitamin may lead to dangerous symptoms along with brittle and lifeless hair.

Foods High In Niacin (B3)
  • Chicken breast
  • Tuna
  • Avocados
  • Mushrooms
  • Turkey

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Essential Minerals For Healthy Hair

8) How Iron Helps In Hair Growth?

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Iron increases the tensile strength of the hair shaft and promotes hair growth. Without iron, your hair can become thin, dull, and dry. It facilitates oxygen transfer to the cells, allowing them to work at their maximum potential.

What Foods Are High In Iron?
  • Red meat
  • Poultry
  • Eggs
  • Spinach
  • Raisins
  • Apricots

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9) Zinc For Healthy Hair Growth

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There is a direct link between the deficiency of zinc and hair loss. Zinc helps maintain hormonal balance and hence reduces hair fall and graying.

What Foods Are High In Zinc?
  • Oysters
  • Nuts
  • Eggs
  • Chickpeas
  • Sweet potatoes
  • Spinach

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10) Magnesium And Hair Growth

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Several studies have shown that magnesium deficiency results in abnormal hair growth. Magnesium promotes follicle health, which results in healthy hair growth.

Magnesium Rich Foods
  • Nuts
  • Salmon
  • Seeds
  • Wild rice

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11) Can Prenatal Vitamins Make Your Hair Grow Faster?

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These are similar to the other vitamin complex supplements that are given to women. The only difference is that prenatal vitamins have an additional dose of iron and folic acid.

(i) Viviscal

This supplement has a high content of vitamin C and omega-3 fatty acids. Experts that say that it works miracles.

(ii) Nourage

This has a healthy dose of keratin in addition to vitamins. Keratin is the building block of hair follicles. No harm in trying this one either!

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12) Proteins For Healthy Hair Growth

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Your hair is made up of protein. Hence, it goes without saying that protein is one of the most important nutrients for hair growth. Protein strengthens your hair follicles, keeps you satiated, and helps you lose weight and build muscle.

High-Protein Foods For Rapid Hair Growth
  • Eggs
  • Dates
  • Greens
  • Milk
  • Paneer
  • Sprouts
  • Hemp
  • Nut milk and nut butter
  • Quinoa
  • Lentils
  • Beans
  • Fish
  • Lean chicken and beef
  • Greek yogurt

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13) Omega-3 Fatty Acids For Hair Growth

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Omega-3 fatty acids are known to relieve depression, fight inflammation, and support heart health. They plump up your skin and add a silky shine to your hair. Omega-3 fatty acids are responsible for a healthy cell membrane, which faciliates efficient transfer of nutrition to all parts of the body, including the hair.

Omega-3 Fatty Acids Rich Foods
  • Mackerel
  • Salmon
  • Cod liver oil
  • Herring
  • Oysters
  • Sardines
  • Flax seeds
  • Chia seeds
  • Walnuts
  • Soybeans

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14) Vitamin Supplements For Faster Hair Growth

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As mentioned earlier, supplements are nothing but mixtures of various vitamins and minerals in the right quantities. Consumption of a supplement for faster hair growth saves time as you do not have to spend time looking for the appropriate food sources. Make sure that you consult a health care professional before you start using any supplements.

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Long and luscious hair will not remain an elusive dream as long as you consume foods that provide you with the right nutrition required for healthy hair. Growing your hair becomes easier when you make certain lifestyle changes. Do you know of any other essential vitamins and minerals for hair growth? Do let us know by commenting in the box below.

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