Your hair is one of the first things people notice about you, so it’s important to keep it healthy and beautiful.

While there are many products on the market designed to help you achieve this, sometimes the best way to get gorgeous hair is to focus on your diet. By eating a balanced diet rich in vitamins and minerals, you can promote healthy hair growth, prevent damage, and add shine and volume to your locks.

Below, we’ll take a look at some of the key vitamins your hair needs and the foods that are great sources of these nutrients.

Vitamin A

Vitamin A is a powerful antioxidant that supports healthy cell growth throughout the body. This vitamin is particularly important for hair health because it helps to produce sebum, a natural oil that moisturizes and conditions the scalp and hair.

Good sources of vitamin A include:.

Sweet potatoes
Carrots
Pumpkin
Spinach
Kale
Collard greens

Vitamin B6

Vitamin B6 is a key player in the production of red blood cells, which carry oxygen and nutrients to the scalp and hair follicles. This vitamin also helps to promote hair growth and improve the overall health of your hair.

Good sources of vitamin B6 include:.

Chicken
Turkey
Tuna
Pork
Beans
Lentils

Vitamin B12

Vitamin B12 is essential for healthy hair growth because it helps to create red blood cells, which play a crucial role in delivering oxygen and nutrients to your hair follicles.

This vitamin also supports the production of DNA and RNA, which are both important for hair growth.

Good sources of vitamin B12 include:.

Beef
Clams
Tuna
Milk
Cheese
Eggs

Vitamin C

Vitamin C is a powerful antioxidant that helps to protect your hair from the damaging effects of free radicals. It also helps your body to produce collagen, a protein that is important for healthy hair growth.

Good sources of vitamin C include:.

Oranges
Grapefruit
Strawberries
Blueberries
Kiwi
Red and green peppers

Vitamin D

Vitamin D is essential for strong, healthy bones, but it also plays a role in hair growth and health. This vitamin helps to create new hair follicles, which can lead to thicker, fuller hair.

Good sources of vitamin D include:.

Salmon
Mackerel
Tuna
Mushrooms
Egg yolks

Vitamin E

Vitamin E is a powerful antioxidant that helps to protect your hair from damage by free radicals. This vitamin also helps to improve circulation to the scalp, which can promote healthy hair growth.

Good sources of vitamin E include:.

Almonds
Sunflower seeds
Spinach
Avocado
Sweet potato
Peanut butter

Niacin

Niacin, also known as vitamin B3, helps to improve circulation by widening blood vessels and increasing blood flow to the scalp. This can result in healthy hair growth and improved hair texture.

Good sources of niacin include:.

Tuna
Chicken
Peanuts
Mushrooms
Green peas
Liver

Biotin

Biotin, also known as vitamin H, is important for healthy hair, skin, and nails. This vitamin helps to strengthen hair and prevent breakage, and it also helps to maintain the health of your scalp.

Good sources of biotin include:.

Egg yolks
Almonds
Sweet potatoes
Spinach
Broccoli
Whole wheat bread

Folic Acid

Folic acid, also known as vitamin B9, is important for healthy hair growth because it helps to create new cells and tissues throughout the body.

This vitamin also supports the production of red blood cells, which carry oxygen and nutrients to the scalp and hair follicles.

Good sources of folic acid include:.

Dark leafy greens
Asparagus
Broccoli
Beans
Organ meats
Avocado

By incorporating these vitamins into your diet, you can promote healthy, beautiful hair.

Whether you prefer to eat these nutrients in whole foods, supplements, or a combination of the two, make sure to pack your diet with these essential vitamins for optimal hair health.