Having long full  and radiant hair is beautiful and it shows that the hair is healthy. Indeed healthy hair is beautiful, to obtain good health for hair one needs to consume the right foods which contain the right vitamins and nutrients for healthy hair.

Vitamin C

L-ascorbic acid also known as vitamin C is very essential for hair growth and strength. This vitamin is the one of the most required vitamin in the body that plays a key role in oxidative activities. As an anti-oxidant it reduces oxidative stress which in turn aids in the promotion of healthy radiant hair.

Vitamin C is also important for the growth and the repair of tissues.

Food rich in vitamin C

Guavas, oranges,  watermelon, pineapple, strawberries,  kale and lettuce.


Vitamin B- B complex vitamins

These vitamins are vital and are virtually in all biochemical activities in the body. They play a role in metabolism in which, in turn promotes the growth and health of hair.

Food rich in Bs vitamins

Lentil(b6), chicken breast(b3), sardine(b12) and milk(b2).



Protein is made up of monomers called amino acids which combine with each other to form protein. In the hair 90% of protein is found which is called keratin. Since the hair is made up of protein, protein is therefore required ,and vital for the life of hair. Protein otherwise is important for enzymes and hormones creation, and growth and repair.

Protein rich foods

Chicken breast, legumes: lentil, split peas and black eyed peas. Sardine, salmon and tuna.



An anti-oxidant that reduces oxidative stress and plays an important role in the health of hair, by which it promotes the functionality of the thyroid gland which controls metabolism and synthesizes protein. This helps promote hair growth and hair health.


Selenium rich foods

Brazil nuts, eggs, brown rice, wheat bran and oatmeal.


Vitamin D

A vitamin that is extensively found in all activity and cells of the body.

Vitamin D, a fat soluble vitamin, promotes blood circulation as it thinners the blood. This encourages  hair growth as hair obtain sufficient nutrients by the proper blood flow to the brain.


Food rich in vitamin D

Mackerel, sardine, salmon and tuna.



The second most required element in the body. This element is essential for hair growth and also for the health of the body. Zinc plays a role in  cell’s division  and cell growth in  all area of the body, helping the growth of hair.

Zinc also improves the immune’s system and helps in wound healing.


Some zinc rich foods

Beef, lamb, legumes, nuts and whole grains.


All these vitamins and nutrients are required for the growth and health of hair and they should be taken in rightful amount to obtain and to see great result  in hair’s growth, strength and health.


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