3 essential vitamins to grow beautiful and healthy hair

Biotin:

Biotin, also known as Vitamin B7, is essential for supporting enzymes that break down fats, carbohydrates, and proteins in your food. As a water-soluble vitamin, it isn’t stored in the body, making daily intake crucial. A deficiency in biotin can result in thinning, brittle, and weakened hair, emphasizing the importance of including biotin-rich foods in your diet to maintain healthy hair.

These foods are rich in biotin: eggs, fish, meat, seeds, nuts, sweet potatoes, bananas, salmon, avocados, and mushrooms.

Iron:

Foods have two types of iron: heme and non-heme iron.

Heme Iron: Found in animal-based sources like meat, fish, and poultry, this type of iron is the most easily absorbed by the body. You can absorb up to 30% of the heme iron you consume, making it a highly efficient source of this vital nutrient.

Non-Heme Iron: Found in plant-based foods such as fruits, vegetables, legumes, and nuts, non-heme iron is less readily absorbed, with an absorption rate of about 2% to 10%.

Pairing non-heme iron foods with vitamin C-rich items like, tomatoes, citrus fruits or bell peppers can enhance absorption.

Zinc:

Zinc plays a crucial role in promoting the growth of strong, healthy hair strands and follicles. It helps maintain hair thickness by supporting follicle health and regulates sebum production on the scalp, keeping it balanced and hydrated. Adequate zinc intake can help prevent hair thinning and scalp issues, making it an essential nutrient for vibrant, resilient hair.

Foods rich in zinc include meat, shellfish, legumes, milk, eggs, nuts, and even dark chocolate.