Healthy, shiny hair can be a great confidence booster. It looks gorgeous, and healthy hair is easy to maintain once you get it to its optimal healthy state.
During the past year my hair started to lose some of its luster and hair growth was slower than usual. I made a conscious effort to include more vitamins and nutrients into my diet. As a result, I noticed an immediate difference in my hair’s appearance, as well as my overall well-being.
By: Jacqueline Cao
What Vitamins Help Keep Hair Healthy?
There are five essential vitamins and nutrients that keep hair shiny and healthy. As long as you make sure these are in the foods you eat, you’ll have gorgeous hair. The top five essential vitamins and nutrients are vitamin A, vitamin C, pantothenic acid, inositol, and biotin.
Eating a vegan diet presents unique challenges in making sure you get all of these, but it is completely possible to get the recommended daily intake. Here’s a little about each vitamin and where you can find one to include in your diet.
Your hair is made up of keratin, and keratin is a type of protein. In addition, biotin is a water-soluble B vitamin which encourages the production of protein. A lack of protein synthesis means that you won’t produce as much hair. Here are a few vegan foods that are biotin-rich:
- Black eyed peas
- Kidney Beans
- Dried Tofu
Cashews are also used to make vegan cheese.
Vitamin A makes your hair stronger. It also has the benefit of making your hair silky and repairing the damage that can occur with everyday factors, like blow drying and rough brushing. Some vegan foods rich in vitamin A include:
- Dried Apricot
- Sweet Potato
Vitamin C plays a crucial part in hair strength. It helps to build up collagen. Collagen is not only important to hair growth, but it is important to hair strength as well. Foods rich in vitamin C are:
- Brussels Sprouts
- Red Peppers
Pantothenic acid, also known as vitamin B5, helps your body convert carbohydrates into energy. This process supports the production of collagen, which helps to strengthen your hair and prevent hair loss. Vegan-friendly foods that are rich in pantothenic acid are:
- Sun-dried tomatoes
We have a recipe for a Mushroom Risotto that you can follow here!
Inositol, or vitamin B8, helps hair growth and prevents brittle, weak hair follicles. This is important in any vegan diet because brittle hair will split at the ends and stop growing! A few vegan-friendly foods with Inositol are:
- Citrus Fruits
You can also make your own Banana Hair Mask with this tutorial.
As anyone will tell you, balance and variety is the key to living a healthy, happy lifestyle.
If you eat the above foods in moderation, you should have no trouble at all getting your required daily intake of all five of these top vitamins and minerals for your healthy, shiny, and gorgeous hair.
Jacqueline C, is the founder of Her Glow Up, a site offering hair and beauty advice. She’s an avid blogger and enjoys blogging about the latest beauty products.