11 Important Vitamins & Minerals For Hair Growth


The primary goal should be a balanced and healthy diet to maintain healthy and strong hair growth. A deficiency in supply can lead to disturbed melanin production and thus to prematurely grayed hair. Foods with the vitamins, minerals, and proteins should, therefore, be preferred.

Vitamins For Hair Growth

  1. Vitamin A (Retinol) is responsible for strong hair growth and are abundantly found in carrots, head and field salad, green cabbage, spinach, chickpeas, apricots, mango and honey melons.
  2. Vitamin C (Ascorbic acid) is great for the transport of iron to hair roots and is found in almost all fruit and vegetable varieties, especially citrus fruits and cabbages.
  3. Vitamin E protects the cells of the hair follicles against damaging influences and promotes the circulation of the hair roots. Improved food intake helps the growth of hair as well as makes them smooth and shiny. This vitamin is found in sunflower, olive and thistle oil, avocado, blackcurrants, peppers, herring, salmon, rye, chickpeas, sesame, and almonds.
  4. Vitamin B3 (Niacin) has a very positive effect on cell renewal. It is present among others in apricots, bananas, tomatoes, rye, barley, buckwheat, sesame, peanuts, meat, herring, and salmon.
  5. Vitamin B5 (Pantothenic Acid) stands for a good duch hemorrhage of the scalp and optimal absorption of the existing nutrients. You can find vitamin B5 in sunflower seeds, shiitake mushrooms, yeast, rye, millet, and avocados.
  6. Vitamin B6 (Pyridoxine) is required for approximately 100 reactions in enzymes and plays a role. Since it is water soluble, it can not be stored in the body for long. Smoking, alcohol, medication or a protein-rich diet can lead to a vitamin B6 deficiency. This vitamin is found in veal liver, potatoes, bananas, lentils, and spinach.
  7. Vitamin B7 (biotin, also called vitamin H) strengthens the hair roots and contributes to hair loss. It is found in milk, oats, yeast, cucumbers, and almonds.
  8. Vitamin B9 (Folic Acid) is responsible for the division and new formation of cells and thus also involved in the process of hair renewal. You can take it with kidney beans, spinach, lentils, asparagus, papaya, mango, oranges, avocado, broccoli, bananas, yeast, rye, chickpeas, and sesame.

Minerals For Hair Growth

  1. Copper promotes the absorption of iron in the body, improves the hair structure and prevents thinning and brittle hair. It is mainly found in innards, rye, sesame, nuts, lentils, peas and beans. Iron stands for growth in the hair roots. You will find this trace element in the yeast, quinoa, rye, chickpeas, sesame, pumpkin seeds and tomatoes.
  2. Zinc is also an essential trace element and promotes, among other things, the hair growth, supports the formation of new hair cells, protects the hair roots from inflammation and is responsible for a healthy scalp. Cheese, lentils, mushrooms, walnuts, pecans, rye, chickpeas and tomatoes can be very useful for your healthy hair.
  3. Protein is found in every cell and is the basis for the keratin hair component. Best protein sources are potatoes, cereals, soybeans, and cheese.

Please rate this