Which nutriments and vitamins are important for healthy hair?
Nutrients and vitamins that are essential for healthy hair include:
* Vitamin A: helps to maintain skin and hair health by promoting cellular growth and tissue repair.
* Vitamin C: helps to enhance collagen production, which is necessary to produce healthy hair follicles.
* Vitamin E: helps to protect against free radical damage, which can damage hair follicles and cause hair loss.
* Vitamin B-complex: assists in the production of healthy hair follicles and the delivery of nutrients to the hair.
* Zinc: helps to stimulate cell growth, and is necessary for the production of hair follicles.
* Iron: helps to produce hemoglobin, which transports oxygen to the hair follicles.
It's important to note that maintaining a balanced diet that includes a variety of nutritious foods can help to ensure that you're getting enough of these nutrients for healthy hair. If you're concerned about your hair health, it may be helpful to consult with a doctor or nutritionist.
What are good sources of these in food?
Here are some possible food sources rich in the nutrients you asked about (check with your doctor):
Vitamin A: Beef liver, Cod liver oil, Sweet potato; Carrots
Vitamin C: Citrus fruits (oranges, grapefruits, lemons), Strawberries, Blackcurrants, Broccoli, Brussels sprouts
Vitamin E: Vegetable oils Leafy, green vegetables, Whole grains, Nuts
Vitamin B: Meat (especially liver), Seafood, Poultry, Eggs, Dairy products
Zinc: Oysters, beef, chicken, tofu, pork, nuts, seeds, lentils, yogurt, oatmeal, and mushrooms
Iron: Beef liver, Chicken and turkey, Eggs, Fortified milk and whole-grain cereals, pastas, breads and other products,  Nuts, seeds and legumes like beans and lentils