 Foods & Hair Vitamins
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When I changed my diet from fast foods, refined foods, and heavy greasy foods to healthy, baked, broiled, and all natural, this is when I began to see my long term permanent hair growth. It became a way of life to eat healthy as so the length of my hair began to permanently flourish. Vitamin supplements that are truly po tenet can and will aid in a healthy head of hair. You can still eat healthy and take vitamins for the over all affects. e.g., bones, skin, brain function, energy, etc. Listed on the charts below are alternatives to vitamin supplement intake and/or food intake. Healthy Hair Growth Starts Within.
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| Vitamins & Foods That Promote Healthy Hair Growth |
Vitamins
|
Functions
|
Found Naturally in
|
Vitamin A
* RDI 5,000 I.U/RDA 5,000 I.U. |
Promotes normal growth, healthy teeth, nails, hair, bones, glands. Essential for night vision. |
Fish liver oils, dairy products, liver, dark green/yellow vegetables, pumpkin. |
Vitamin B-1 (Thiamin)
* RDI 1.5 mg/RDA1.5mg |
It is essential for healthy growth of hair, skin, muscles, brain and nervous system. Is useful in times of stress and have also been used to treat fatigue, irritability, and depression, |
Green vegetables, corn , potatoes, oats, rice plums, raisins, nuts, yeast, ham. |
Vitamin B-2
(Riboflavin)
* RDI 1.7 mg/RDA1.7mg |
Prevents dandruff and helps with the absorption of iron. |
Liver, cheese, milk, eggs, avocados, green/yellow vegetables, grains, nuts. |
Vitamin B-3 (Niacin)
* RDI 20mg/RDA 20mg |
Produces blood flow to the follicle to produce hair growth. |
Lean meats, liver, poultry, fish, cheese nuts, prunes, potatoes. |
Vitamin B-5 (Pantothenic Acid)
* RDI 10mg/RDA 10mg |
Produces hair growth and stimulation of new growth |
Beef, chicken, liver, eggs, salmon, clams, royal jelly, rice, avocados, grains, nuts. |
Vitamin B-12 (Cyanocobalimin)
* RDI 6mg/RDA 6mg |
Stimulates hair growth. |
Beef, liver, egg yolks, crab, clams, sardines, salmon, oysters, herring. |
Biotin
Vitamin H (Biotin)
* RDI 0.3mg/RDA 300mcg |
Thickens the hair strand |
peanut butter mushrooms brown rice, bulgur, oats, beef liver, royal jelly, nuts, egg yolks, chicken, soybeans, sardines, yeast, milk. |
| Choline Bartrate |
Keeps the hair root moist |
eggs, soybeans, peanuts, liver |
Folic Acid (Part of B-Complex)
* RDI 4mg/RDA 400mcg |
Cell renewal to grow hair |
Liver, grains, nuts, yeast, dates, oranges, green leafy vegetables, brown rice. |
| Minerals & Foods That Promote Healthy Hair Growth |
Minerals
|
Functions
|
Found Naturally in
|
Copper
* RDI 2mg/RDA 2mg |
Prolongs your original hair color |
Liver, shellfish, nuts, dry beans, oats, raisins, broccoli, drinking water, garlic, avocados. |
Iodine
*RDI 150mcg/RDA 150mcg |
Regulates the thyroid hormone for hair growth. |
Shellfish, cod liver oil, milk, garlic, cheese, iodized salt, soy beans, mushrooms. |
Iron
* RDI 18mg/RDA 18mg |
Helps reduce balding-Hair falling from the root. |
Liver, meats, eggs, nuts, grains, raisins, green vegetables, beets, soybeans. |
Manganese
* RDI 2mg/RDA+ |
Produces growth of the hair and nails. |
Liver, green vegetables, beans, grains, egg yokes, nuts, seaweed, pineapple. |
Selenium
* RDI 70mcg/RDA+ |
Strengthens hair strands |
Seafood, meat broccoli, onions, tomatoes, yeast, corn oil, brown rice, molasses. |
Zinc
* RDI 15mcg/RDA 15mg
|
Produces hair growth and maintains natural hair color |
Shellfish, liver, poultry, nuts, egg yokes, lamb, green vegetables, seeds, soy beans. |
| Sample Hair Growth Diet--With B-complex & Minerals |
Raisin bran cereal with milk or soy milk (Iron)
An apple & peach
Orange juice (vitamin C)
|
Dark meat turkey sandwich with tomatoes & spinach lettuce (copper, b-3-niacin)
(b-9-folicic acid)
Apple juice (vitamin C
|
Basmati rice pilaf (all B vitamins)
Spinach salad with multiple fruits, nuts, and berries (all B Vitamins)
Apple Juice (vitamin C) |
Bran muffin (Iron)
scrambled eggs (choline bitartrate-lecithin)
Apple (vitamin C)
Orange juice (vitamin C)
|
Canned mackerel (patties) (Vitamin A)
Basmati rice (all B vitamins)
green beans(inositol)
whole grain dinner roll (B vitamins)
sweet potato pie
Spinach Salad (folic acid-b-9) |
Chicken Taco Salad with olives, tomatoes, cheese, onions, mushrooms, (protein, biotin, vita E, vita A, manganese
cranberry juice (vitamin A)
Spinach salad with multiple fruits, nuts, and berries (all B Vitamins |
Bran flakes cereal with milk or soy milk (iron)
a fruit bowl e.g., bananas
grapes
melons
watermelon
pineapples
orange juice (potassium, B-1, inositol, Folic Acid, B-6, Vitamin C)
|
Beef liver & onions (choline bitartrate-lecithin)
Brown rice(biotin)
whole grain dinner roll (all b vitamins)
Spinach salad with multiple fruits, nuts, and berries (all B Vitamins)
Apple juice (vitamin C) |
Homemade chicken soup (protein)
Spinach salad with multiple fruits, nuts, and berries (all B Vitamins) |
Farina with dried fruit (iron, protein, calcium, and Iron
Orange juice (vitamin C) |
Spaghetti with tomato sauce (manganese and Vita B-3)
Spinach salad with multiple fruits, nuts, and berries (all B Vitamins) |
Teriyaki beef bowl-with Basmati rice (vitamin B vitamins)
Spinach salad with multiple fruits, nuts, and berries (all B Vitamins)
cranberry juice (vitamin C) |
B Vitamin Snacks & Minerals
Sesame sticks
sunflower seeds
macadamia nuts
pumpkin seeds
corn nuts
raisins
Dried apricot fruit
|
Daily Food Substitutes
black strap molasses
lecithin granules
Foti root
Flax seed
sesame seeds
brewer's yeast |
Salad Enhancements
dried fruit
dry roasted pea snacks
sunflower seeds
raisins
tofu
string beets
soy nuts
chic peas
black beans
sun dried tomatoes
olives
bean sprouts
alfalfa sprouts
cottage cheese
avocado |
Sugar alternatives
raw sugar
date sugar
honey
maple syrup
brown sugar
fructose
Breads
whole grain breads
***White flour
White sugar
white rice
All have no vitamins and minerals |
Counteracts Vitamins & Minerals
coffee
excessive alcohol
cigarette smoking
birth control pills
heavy medications
disease
|
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