Prioritize Natural Foods for Hair Vitamins

Prioritize Natural Foods for Hair Vitamins

In addition to taking vitamin hair supplements, you can maintain healthy hair by eating nutritious foods. In addition to being able to meet the needs of vitamins needed by hair, consumption of nutritious food is also safer and healthier for the body as a whole.

Hair vitamins can naturally be obtained from the food you consume. If you eat a balanced diet that contains various types of vitamins, such as vitamins A, B, C, and D, omega-3s, iron, protein, carbohydrates, and zinc, your hair health will be well maintained.

Vitamins that are Important for Hair

One of the characteristics of healthy hair can be seen from its growth. Vitamins B and D are two nutrients that play an important role in hair growth.

Vitamin B

In addition to playing a role in regulating the central nervous system and body metabolism, B vitamins are important for maintaining healthy skin and hair. Vitamin B12, niacin, and biotin can help maintain hair strength.

Vitamin D

Vitamin D which plays a role in maintaining healthy bones and skin, also plays a role in supporting hair growth. A study found that vitamin D can support the formation of new follicles or small holes where hair strands grow.

Taking vitamin D in supplement form should be careful, adjust to the needs and doctor's recommendations. This is because vitamin D is a fat-soluble vitamin that is difficult to remove from the body. High levels of vitamin D can trigger excessive calcium absorption. This condition can then cause high levels of calcium in the blood, causing kidney problems.

Food for Healthy Hair

Compared to supplements, prioritize eating natural foods. Vitamin D is found in fish meat, orange juice, cheese, egg yolks, whole grains, and low-fat milk. In addition, the body can also form vitamin D naturally with the help of the morning sun.

Vitamin B12 is found in red meat and dairy products. While vitamin B complex, there are among others in spinach, carrots, beef liver, eggs, nuts, eggs, milk, and soybeans.

Food ingredients that can be a source of hair vitamins include:

Salmon, sardines and mackerel

These three fish are rich in omega-3 fatty acids. In addition to protecting the body from disease, healthy fatty acids that the body cannot produce on its own are believed to help hair growth and make it shiny.


Spinach, which is rich in vitamin A, beta carotene, vitamin C, iron, and folic acid, plays a role in maintaining a healthy scalp and hair moisture so it doesn't break easily.

Sweet potato, carrot, pumpkin, melon and mango

These foods are rich in beta carotene antioxidants which can prevent hair from becoming dull and dry. Vitamin A which is formed by the body from beta carotene, will stimulate the oil glands on the scalp to maintain moisture.


Guava fruit, also known as guava, has a high vitamin C content. So, besides being good for health and endurance, it can also prevent hair breakage and branching.

Cereals, leafy greens, liver and whole grains

Iron-fortified cereals, dark green vegetables, beef liver, pasta, whole grains, and soybeans can prevent hair loss, as they are good sources of iron.

Chicken meat

Hair loss can lead to baldness if new hair growth stops due to a lack of protein. To get enough protein, you can eat poultry, such as chicken, which has lower levels of saturated fat than red meat.


Cinnamon can improve blood flow that brings oxygen and nutrients to the hair roots. To get the benefits of cinnamon, you can sprinkle it on bread, coffee, or oatmeal that you consume.


Eggs are rich in a B vitamin called biotin which helps hair growth.

In addition to eating foods rich in hair vitamins, don't forget to take good care of your hair from the outside. This can be done by shampooing regularly using a shampoo and conditioner that suits your hair type. It's best to avoid using a hairdryer or hair straightener, to minimize hair damage.