The Real Healthy Thing Healthy Recipes and Advice to Live Well Every Day 
Hair, like any other part of your body, need a wide range of nutrients in order to be healthy and flourish.
However, there are times when hair loss becomes excessive and the body is unable to encourage the growth of new hair at the same rate. Improper diet and a lack of essential vitamins are the most common causes of increased hair loss.
Hair development is influenced by a variety of factors, including age, genetics, and hormones, but proper food intake is critical.
Below are the vitamins that may be important for hair growth.
Vitamin A
Vitamin A is required for cell proliferation. This includes hair, which is the fastest-growing tissue in the human body.
Vitamin A also aids the production of sebum, an oily material produced by the skin glands. Sebum hydrates the scalp and aids in the maintenance of healthy hair.
A diet lacking in vitamin A can cause a variety of issues, including hair loss.
While getting adequate vitamin A is necessary, getting too much can be deadly. Overdosing on vitamin A has also been linked to hair loss in studies.
Sweet potatoes, carrots, pumpkin, spinach, and kale are all rich in beta-carotene which is turned into vitamin A.
Vitamin A can also be found in animal products such as milk, eggs, and yogurt. Cod liver oil is a particularly good source.
Vitamin B7 (biotin)
Biotin is a water-soluble vitamin which means that the body gets rid of excess biotin very easily. In other words, you will find it very difficult to overdo it with biotin intake. Deficiency causes a number of side effects and one of them is increased hair loss.
This vitamin is crucial for the production of amino acids in the body. Amino acids build proteins, and hair is as much as 90% protein. In addition to stimulating hair growth, biotin improves its elasticity and is great for dry hair care. Some of the best sources of biotin are:
- eggs
- oat flakes
- yeast
- nuts (especially peanuts, almonds, and walnuts)
Vitamin C
The vitamin is also soluble in water and the lack of vitamin C is most often first noticed on the skin and hair. Hair becomes brittle, falls out more, and the skin is dry and prone to premature signs of aging.
Vitamin C has antioxidant properties, reduces the level of free radicals in the body, and is crucial for collagen production. Collagen makes up about 1/3 of your body and is needed to build connective tissue. Some of the best sources of vitamin C are:
- kiwi
- papaya
- citrus fruits (orange, grapefruit, lemon)
- melon
- berries (strawberries, blueberries, raspberries, blackberries)
- cabbage (broccoli and Brussels sprouts)
Vitamin D
Studies have shown that vitamin D deficiency increases the risk of increased hair loss and is also essential for skin health and beauty. Vitamin D is one of the most important compounds and the body uses it for hair growth. The best source of vitamin D is the sun, and the following foods also contain it:
- mushrooms
- fatty fish (salmon, sardines, tuna)
- fish oil
- fortified dairy products
Vitamin B2
Numerous studies have shown that iron deficiency in the body causes water to decline and the body cannot absorb iron without vitamin B2. In other words, everything and if you are getting the right amount of iron, it will be in vain if you are not getting the right amount of vitamin B2. Some of the best sources of vitamin B2 are:
- eggs
- rice
- milk and dairy products
- mushrooms
- green leafy vegetables, Brussels sprouts, and broccoli
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