Food Sources & Benefits of Vitamin B for Hair
Sometimes we do feel that even after eating and sleeping well, our skin and hair doesn’t show up on the nourishment it used to show earlier. This could be due to the nutrients not getting properly absorbed in our body. Our internal enzymes are sometimes not strong enough to break down the food nutrients such as protein, fat and carbohydrate and convert them to essential energy which in turn provide nourishment to each and every cell of the body including hair. This missing process is referred as “Vitamin B deficiency“. Vitamin B with respect to the hair generates a good nutrient value by breaking down the consumed food and distributing it to cells of hair follicles for a lustrous and a healthy dandruff free hair! And the best part of Vitamin B is that it does not constitute one single Vitamin but has arrays of numbers in it for such as Vitamin B1, B2, B3, B5, B6, B7, B9 and B12. Through this article let us understand the signs of Vitamin B deficiency with respect to hair, the arrays of Vitamin B numbers that suits best to the hair growth and the food that naturally builds up the Vitamin B complex in our body!
Signs of Vitamin B deficiency with respect to hair:
- Lack of Vitamin B in the body causes hormonal imbalance which further results in hair loss.
- Premature greying of hair.
- Alopecia (Baldness).
- People with Vitamin B deficiency may have problems with their central nervous system which again prevents hair follicles growth.
Though a blood test would trace out the deficiency but these signs nevertheless help us to keep a check on the deficiency level.
Different Types of Vitamin B for Hair Growth:
Vitamin B1( Thiamine)
This vitamin provides a good blood supply to the scalp and also provides sufficient nutrients to the central nervous system which again encourages better oxygen level to the hair follicles and thus results in stronger shinier hair. The foods that are rich in Vitamin B1 are: asparagus, Tuna, green peas, spinach, mushrooms, flax seeds and Brussels sprouts to name few.
Vitamin B2 (Riboflavin)
The vitamin helps in increasing the metabolic level to the body. Easily breaks the food and distributes to each and every cell and builds up productive energy in the body. The people with Vitamin B2 deficiency can face gradual or a tremendous hair loss. Dried ancho chilies, almonds, dry roasted soybeans, calf’s liver, spinach, mushrooms, yogurt and soya bean are backed with Vitamin B2.
Vitamin B3 (Niacin)
The Vitamin B3 helps to improve the blood supply to the scalp and roots of the hair. Vitamin B 3 deficiency includes hair loss. Tuna, salmon, fish, Potatoes, corn and green or black-eyed peas, Whole-Grain Cereals are good source of Vitamin B3
Vitamin B5 (Pantothenate)
Ideally found in many skin and hair care products, Vitamin B5 is best suited for hormones production in the body which prevents hair loss due to hormonal imbalances. The Vitamin B5 deficiency symptoms include hair loss and scalp afflictions. Though external application of this Vitamin is short lived but internal treatment gives remarkable results to the body as well as hair.
The foods that contain Vitamin B5 are: Meat, nuts, eggs, lentils, avocado, mushrooms, potatoes, and whole grain substances.
Vitamin B7 (Biotin)
Combined with Vitamin H but is very well a part of Vitamin B group, Vitamin B7 helps to nourish the hair and strengthens the locks. The cradle cap on infants scalp can easily be eliminated through Vitamin B7 supplements. The Vitamin B7 also helps up to stabilize the fats, proteins, and carbohydrates levels in the body, regulates the nervous system and generates fatty acids to stimulate cell growth. The smokers, alcoholics, and anyone who consumes large amount of processed foods can encounter its deficiency in the body. Its absence in the body shows up in form of hair loss, brittleness and thinning of the hair. Cauliflower, potatoes, milk, egg yolks, bread, broccoli, cheese, corn, royal jelly and wheat bran can add up the sufficient growth to hair and health in general.
Not only helps in boosting up the red blood cells, the Vitamin B12 also supplies oxygen to the hair tissues. Its deficiency can hamper the metabolic functions, prevents hair growth and cause premature graying to the hair. Animal products contain this Vitamin. However to absorb the Vitamin B12, the inclusion of Vitamin B6 (Folic acid) becomes imperative. The folic acid is found in tomatoes, citrus fruits, green leafy vegetables, cereals, broccoli, brewer’s yeast and whole grains.
Avoid processed foods by all means and be with vitamins and minerals to maintain a healthy body and a lustrous bouncy hair.