While you may not think of it this way, your hair is actually part of your skin–and requires proper vitamins and minerals to stay healthy. Nutritional deficiencies can lead to slowing-growing or even thinning or balding hair. Constructed of dead proteins, your hair grows at an average of 1/2 inch a month, according to HairBoutique.com. If you feel you are experiencing slower than average growth, increase particular nutritional items in your diet.
B Vitamins
B Vitamins include B6, inositol and folic acid, all of which are important to supporting hair growth. Examples of B vitamins include fortified whole grains, spinach, pork, ham, asparagus, fish and eggs. One B vitamin linked especially to hair growth is biotin, which is found in liver and eggs as well as salmon, pork, avocado, cheeses and grains.
Proteins
Protein sources form the building blocks of healthy hair. If you do not consume enough protein in your diet, your hair may become thinner or you may notice it growing more slowly, according to HairBoutique.com. Examples of protein sources that are both good for your hair and your body include eggs, which also contain biotin and vitamin B12, which are beneficial to healthy hair, according to Modern Mom. Salmon is another example of a protein that has omega-3 fatty acids that can reduce dryness. Chicken and turkey are examples of animal-based proteins that are beneficial to your hair. An additional source includes soy proteins, which also have value in extending hair growth. Examples of soy protein include soy milk and tofu.
Vitamin A
One form of Vitamin A is beta carotene, which is found in green, orange and yellow fruits and vegetables, and helps the body convert this nutrient into vitamin A. In addition to maintaining growth and bone development, beta carotene is necessary for healthy skin, hair and nails. Swiss chard, spinach and broccoli are examples of vegetables that have beta carotene.
Trace Minerals
Minerals found in trace elements in food, such as zinc and selenium, are associated with healthy hair. Selenium is found in Brazil nuts. A zinc deficiency is associated with hair shedding, according to Modern Mom. Foods that contain zinc include walnuts, cashews, almonds and pecans. Animal sources of zinc include oysters, beef, lamb, nuts and whole grains. Legumes, including chickpeas, lentils and kidney beans, contain zinc and biotin, according to Parents Connect.
