B-Vitamins For Hair: Foods You Must Eat For Healthy Hair Growth

Do you look at pictures of celebrities and models and wish you had the same gorgeous hair as theirs? This maybe a dream for many of us but it can be turned into a reality. While you really can't do much about genetics and hormones that play a big role behind your hair health, you can definitely reverse conditions like hair fall and thinning through your diet. There are about 13 nutrients that are essential for a healthy body, skin and hair. Along with an array of vitamins and minerals, B-Vitamins is something you should focus on. There is a strong connection between B complex vitamins and hair health, and health experts agree.  

What Are B-Vitamins? 

For the unversed, B-vitamins are water-soluble nutrients; this means that the body fails to store them. Hence, it is even more important to enrich your diet with these vitamins to regularly replenish them. This category of vitamins enhances the absorption of proteins and helps stimulate hair cells. There are a total of eight B-vitamins - biotin (B7), folate (B9) and vitamin B12 are commonly known as important nutrients for hair health.  

How To Include B-Vitamins In Diet For Hair Growth: 

1. Milk Products 

Besides lending lots of calcium and protein, milk and milk-based products like curd and cheese are also rich in biotin, which is known as the elixir of health for hair. Try to include these foods in your diet on a daily basis. 

(Also Read: 5 Biotin-Rich Foods That Will Keep Your Hair Healthy)

Milk and dairy products are a good source of B vitamins
Photo Credit: iStock

2. Leafy Greens 

Spinach, coriander, fenugreek - all kinds of green leafy vegetables are teeming with folate, which is a crucial nutrient for maintaining hair strength. These are not the only greens that are available for consumption, there is a whole host of options you can pick from. Here are some lesser-known greens you should know about. 

3. Eggs 

We all know how big a role eggs play in boosting hair health. The food is loaded with B5 (Pantothenic acid) which proffers energy to the hair cells. Eggs are also rich in vitamin B12 (cobalamin) that helps produce red blood cells, which, in turn provide oxygen to hair roots.  

4. Fish 

Fish is known for its high content of Omega 3 fatty acids, but this food also brims with vitamin B3, vitamin B6 and vitamin B12 - all of which work in tandem to support hair health. Here are some easy fish recipes you can try. 

5. Nuts And Seeds 

Nuts and seeds are teeming with vitamin B1 (Thiamine), which propels the functioning of nervous system and converts nutrients from foods into energy. This energy helps regenerate hair cells. Here is a list of different nuts and seeds you can include in your diet. 

6. Avocado 

This creamy fruit provides vitamin B2 (Riboflavin) and vitamin B3 (Niacin) that help hair grow longer and stronger. You can make this popular avocado toast recipe for breakfast and reap its various benefits.  

7. Whole Grains 

Whole grains like wheat, oats, barley, corns and millets boast of a complete B-vitamins profile, including vitamin B1, B2, B3, B5 and more. Make sure to include these foods in your daily diet to sport a head full of beautiful hair. 

(Also Read: How to Maintain Healthy Hair: 7 Hair Care Tips You'll Love)

Whole grains are loaded with vitamins
Photo Credit: iStock

All it takes is making little changes in your diet to get the hair you always dreamt of. But make sure to contact your dermatologist before making any major changes in your diet.  

(This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.)