Hair Skin Nails – herbal extract rich in biotin and zinc that works to nourish and strengthen skin, nails and hair.

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The quest for beautifully thick and commercial quality hair is never-ending. Even the people with near perfect hair are constantly on the hunt for the newest, strangest, or cutting edge hair care routine. While rinsing with rice water, combing with olive oil, or using a DIY leave-in conditioner can all encourage healthier hair, including specific vitamins and minerals in your diet is the best way to promote hair growth.

Our Hair Needs Vitamins

If you want your immune system, heart, or colon to be healthier, you have to include certain foods in your diet. The same can be said if you want your hair to go from damaged to nourished. Most hair problems often result from nutritional deficiencies. An unhealthy diet has a major influence on the overall appearance and health of your hair, skin, and internal systems and organs. There are vitamins and minerals that work to strengthen hair follicles, use protein efficiently, and increase circulation to the scalp. Be sure to include the following vitamins and minerals in your diet for optimal hair health and growth.

Iron

The body needs iron for optimal growth and development, and to carry oxygen from the lungs to all other areas of the body, including your hair follicles. Iron also helps the body use protein for hair growth more efficiently. Several studies have shown that female pattern baldness (hair loss in the center of the scalp) is partially attributed to low iron levels. Great food sources of iron include green leafy vegetables, lentils, cashews, quinoa, chia seeds, hemp seeds, dried gifs, pumpkin seeds, and chickpeas.

Vitamin D

The sunshine vitamin has more influence on overall health than people realize. People with low vitamin D levels can experience anything from reduced immune function to alopecia. According to research, vitamin D helps to create new hair follicles, the tiny pores from which new hair grows. Most people in the Western world are deficient in vitamin D, which is sad when you consider that 50-90% of our vitamin D intake comes from being in the sun. All you have to do is go outside, people! If you are sensitive to the sun and take vitamin D supplements, please be careful to not ingest too much because excess vitamin D can increase the risk of kidney stone formation.

Zinc

Zinc is actually a popular ingredient in over-the-counter anti-dandruff shampoos. Being an essential trace mineral, zinc is involved in many physiological processes in the body. When it comes to your hair, zinc helps to repair damaged hair and maintain sebaceous gland function on the scalp. Some research revealed that low zinc levels contributed to hair loss, but more research is necessary on this matter. Because zinc is plentiful in a variety of foods, it is easy to add more of this mineral to your daily diet. Start eating pumpkin seeds, lentils, spinach, chickpeas, quinoas, walnuts, hemp seeds, wild rice, shiitake mushrooms, and black beans to increase zinc levels.

Vitamin E

Vitamin E is a powerful antioxidant that can help fight free radical damage, which can interfere with optimal hair growth. Limited research is available for vitamin E’s ability to slow hair loss, but other research shows that vitamin E adds a protective layer and increased shine to hair. Vitamin E oil is also beneficial for nourishing the scalp, especially if it is dry. One study found that people, who supplemented with vitamin E for eight months, experienced a 34.5% increase in hair growth. You can find vitamin E in avocados, spinach, almonds, sunflower seeds, hazelnuts, peanuts, pistachios, red bell peppers, Brazil nuts, mangos, and kiwis.

Vitamin B7 (Biotin)

Biotin is what you call an essential vitamin, meaning the body needs it to function properly. Dietary biotin helps the body turn the food you eat into energy, but it also breaks down protein into amino acids that your hair needs for optimal growth. Scientists say that biotin actually improves the body’s keratin infrastructure, and keratin is the protein that comprises your hair, skin, and nails. If you have sun-damaged hair or brittle hair from heat styling, biotin works to enhance the volume and strength of your hair. You can find biotin in peanuts, avocados, raspberries, walnuts, sweet potatoes, spinach, cauliflower, almonds, mushrooms, and broccoli.

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People seem to be obsessed with B vitamins, more specifically Vitamin B12. This vitamin helps to maintain healthy nerve function and efficient metabolism. What about the other B-vitamins, though? B vitamins are integral for healthy growth and development, and you may experience muscle and nerve problems without them in your diet.

Where Do You Get B Vitamins?

Most people rely solely on animal products to obtain their daily dose of B vitamins. This is primarily because they are abundant in foods like dairy products, fish, turkey, eggs, red meat, and poultry. However, it is just as easy and more beneficial to get B vitamins from plant-based sources.

The same misconception exists when it comes to getting enough protein in your diet. You can easily get enough protein by solely consuming plant-based foods. The same is true for getting your B vitamins. You’ll find all the B vitamins and where you can get them below.

Vitamin B1 (Thiamin)

This vitamin works to maintain healthy hair, boost brain function, and aid with the metabolism of carbohydrates. Thiamin also helps with energy production. You can find thiamin in nutritional yeast, beans, pine nuts, peas, hibiscus tea, cilantro, watermelon, acorn squash, sunflower seeds, tahini, spirulina, and asparagus.

Vitamin B2 (Riboflavin)

Vitamin B2 works in conjunction with other B vitamins to aid red blood cell production. It also helps convert food to energy and break down carbohydrates. You can find riboflavin in green leafy vegetables, almonds, sesame seeds, mushrooms, buckwheat, and quinoa.

Vitamin B3 (Niacin)

Niacin is a water-soluble vitamin that has been extensively studied. It helps to maintain a healthy cardiovascular system and works to balance blood cholesterol levels. It also helps with brain function and maintains healthy skin. Niacin can be found in avocados, beans, potatoes, durian fruit, tomatoes, chia seeds, wild rice, green peas, sunflower seeds, barley, and mushrooms.

Vitamin B5 (Pantothenic Acid)

This vitamin is necessary for healthy hormone and cholesterol (the good kind) production. Additionally, it helps the body metabolize food and works to improve your focus. Vitamin B5 is found in sweet potatoes, paprika, nutritional yeast, broccoli, avocados, tomatoes, kale, cabbage, lentils, and beans.

Vitamin B6 (Pyridoxine)

Pyridoxine has been known to relieve anxiety by aiding the conversion of tryptophan, an amino acid, to niacin and serotonin for better nerve function. This vitamin also helps to improve your sleep cycle, mood, immune function, and works to naturally maintain homeostasis. It is found in garlic, sage, kale, collards, figs, pistachios, spirulina, chia seeds, beans, avocados, bananas, watermelon, almonds, chickpeas, beans, all squash, artichokes, and green beans.

Vitamin B7 (Biotin)

Much like niacin, biotin plays a key role in healthy hormone and cholesterol production. It also works to reduce blood sugar levels by synthesizing glucose. Additionally, biotin helps break down fatty acids, which is necessary for healthy hair, skin, and nails. You can find it in almonds, chia seeds, onions, oats, tomatoes, carrots, walnuts, beans, and sweet potatoes.

Vitamin B9 (Folate)

Folate and folic acid are not the same. Folic acid is a synthetic B vitamin found in dietary supplements and fortified foods, meaning it can be difficult for the body to process. This is why consuming plant-based foods that contain folate is more beneficial than taking the synthetic form. It works with vitamins B12 & C to successfully utilize proteins. It also helps with brain development, red blood cell formation, and can help prevent birth defects. It is found in lentils, beets, asparagus, broccoli, beans, leafy vegetables, nutritional yeast, artichokes, cantaloupe, walnuts, flaxseeds, cauliflower, tahini, peas, okra, celery, hazelnuts, and leeks.

Vitamin B12 (Cobalamin)

This B vitamin is necessary for healthy nerve function and red blood cell production. It also works to prevent depression, aids digestion, improves your iron uptake, and is optimal for brain function. You can find it in spirulina (the best source), nutritional yeast, some vegan protein powders, fortified almond milk, and fortified coconut milk.

As you can see, you can get your B vitamins from plant-based foods. Your body will have a much easier time processing these B vitamins because plant-based foods are much easier to digest!

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There are certain vitamins and minerals that women need to have in their diets. Stress, fatigue, or even low sex drive can be the result of not consuming these essential nutrients. Doctors may prescribe you these vitamins and minerals, but they exist in fresh fruits and vegetables that are easily accessible.

It’s always best to get your nutrients from fresh fruits, vegetables, nuts & seeds, legumes, and whole grains. Prescribed supplements can have additional chemicals that may have adverse effects on your body. It’s all about treating your body like a shrine: only honor it with the things that are going to keep it healthy.

The top vitamins and minerals that women need include magnesium, vitamins B12 & D, probiotics, calcium, and biotin. Here are the foods that you can eat to get these nutrients.

Vitamin B12

Vitamin B12 belongs to the B-vitamin complex family. It is important for improving your metabolism and other biological processes. One of the most important functions it has is that it helps produce red blood cells, which transport oxygen throughout the body. The best foods to eat for vitamin B12 include homemade almond milk, spinach, kale, nutritional yeast, fermented vegetables, sea vegetables like kelp, steel cut oats, or potatoes.

Magnesium

Magnesium is one of the most important nutrients you can have in your diet. It helps reduce stress levels, nourishes the heart, supports healthy bones, and helps relieve PMS symptoms. The best magnesium-rich foods include avocados, bananas, Brazil nuts, cashews, almonds, spinach, pinto beans, chickpeas, lentils, artichoke hearts, and okra.

Vitamin D

It always feels good to be in the sun. That’s because vitamin D helps fight depression! It also boosts weight loss and can help you fight off illnesses. While going outside and absorbing the sun’s rays is the best way to get vitamin D, there are foods that have vitamin D. These foods include mushrooms, homemade almond milk, freshly squeezed orange juice, and steel cut oats.

Biotin

Biotin is necessary for fortifying your luscious locks, keeping your nails strong, and nourishing your skin. It also helps nerve, digestive, and cardiovascular functions. You can get more biotin in your diet by eating almonds, sweet potatoes, onions, steel cut oats, carrots, tomatoes, walnuts, and spinach.

Probiotics

Keeping your gut healthy can help your body function optimally. Digestive issues can lead to fatigue, constipation, and certain types of cancers. Probiotics help to promote healthy gut flora, prevent allergies in children, and treat vaginal and urinary infections. The best probiotic foods to eat include sauerkraut, fermented vegetables, kefir, miso soup, kimchi, and kombucha tea.

Calcium

Calcium helps keep your bones strong and is important for healthy heart, muscle, and nerve function. You don’t have to get calcium from dairy. In fact, dairy products can make your muscles or joints function worse. The best vegetarian calcium sources include kale, spinach, kelp, broccoli, rhubarb, kumquats, oranges, figs, and raspberries.

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