The Best Vitamins for Healthy Hair.
Guess what?
Whatever you eat shows up on your hair.
The health of your hair is directly tied to what you eat or don’t eat!
Can we be honest though?
Eating healthy 24/7 can be a serious challenge sometimes!
Time and life gets in the way and nutrition gets tossed by the wayside.
For those of us making an effort to eat healthy and be well, we applaud you!
For those of us still in the struggle, there are countless ways to boost ourselves to our best health and get the healthy hair we’ve always wanted!
Where should you start?
The journey can be a bit overwhelming at first!
We’ve made it easy and hassle-free with nutrients you’ll consistently need for optimal health.
Why vitamins?
Vitamins can supplement what your daily food regimen may not always achieve by helping to nourish and fortify your body to its best state and health, giving you extra protection where needed.
When your body and lifestyle are healthy, your hair is too!
Vitamin Facts.
Vitamins are divided into four categories: water soluble, fat soluble, micronutrients, macrominerals and trace minerals.
Functions, food sources and recommended intakes of each vitamin and mineral vary.
Water Soluble & Fat Soluble
Water soluble vitamins are dissolved in water, aren’t easily stored in the body and get flushed out with urine when consumed in excess.
Vitamins B & C are water soluble and essential for energy, collagen production and a healthy nervous system.
Fat soluble vitamins don’t dissolve in water and are best consumed with fats.
Vitamins A, D, E and K are fat soluble and necessary for vision, organ function, calcium, cell renewal and proper bone development.
What are micronutrients?
Micronutrients are vitamins and minerals the body can’t make on its own and must be obtained from a variety of foods or supplements.
Micronutrients are needed in smaller amounts compared to macronutrients, that’s why they’re called “micro”.
What are macrominerals?
Macrominerals are proteins, fats and carbohydrates.
Macrominerals are needed in larger amounts than trace minerals in order to properly function in your body.
Benefits of macrominerals
Calcium. Magnesium. Phosphorus.
Sodium. Chloride. Potassium. Sulfur.
Macrominerals are essential for bone and teeth development, cell membrane structure and blood pressure regulation.
Always remember:
Supplements will never replace good eating habits and nutrition found in food.
Our list includes vitamins and foods!
Vitamin A
Vitamin A is essential for eye vision, reproduction and a healthy immune system.
Full of antioxidants, Vitamin A fights free radicals.
What are free radicals?
Free radicals are the bad guys that fight your immune system and cause health problems like heart disease, cancers and other diseases.
Vitamin A rates high on the list of micronutrients!
Foods rich in Vitamin A:
Carrots.
Squash.
Mangoes.
Papayas.
Pumpkins.
Chard.
Spinach.
Kale.
Collards.
Sweet potatoes.
Signs of Vitamin A Deficiency
Poor vision.
Night blindness.
Dry eyes.
Acne.
Skin breakouts.
Throat and chest infections.
Vitamin B & Super B Complex
Want faster hair growth, glowing skin and energy for days?
Vitamin B every day!
Vitamin B revs up your metabolism, provides a healthier appetite, turns food into energy which energizes hair follicles, causing rapid hair growth.
Hair growth facts.
On average, hair is supposed to grow to a full inch every month.
How is that possible?
Super simple.
Exercise daily, eat healthy and get lots of rest.
You can do it!
It only takes 30 days to make a habit.
A month goal is the perfect opportunity to start growing hair with healthy new habits!
Signs of Vitamin B Deficiency
Hair loss. Breakage. Dry hair. Fragile hair.
Depression. Panic attacks. Anxiety. Stress.
Heart palpitations. Vision loss.
Insomnia. Digestive disorders.
Foods rich in Vitamin B:
Beans.
Lentils.
Red meat.
Poultry.
Fish.
Whole grains.
Eggs.
Almonds.
Broccoli.
Spinach.
Avocados.
Bananas.
Vitamin C
Vitamin C lowers risk of heart disease, forms and maintains skin, bones and blood vessels.
Vitamin C produces collagen, boosts your immune system, fights infections and aids in wound healing.
Foods rich in Vitamin C:
Kiwi.
Cantaloupe.
Kale.
Cauliflower.
Papayas.
Oranges.
Grapefruit.
Strawberries.
Red peppers.
Broccoli.
Tomatoes.
Brussel sprouts.
Signs of Vitamin C Deficiency
Rough skin. Dry skin. Inflamed hair follicles.
Easy bruising.
Slow wound healing.
Painful joints.
Vitamin D
Vitamin D reduces depression, boosts weight loss and fights diseases.
Nicknamed the “sunshine vitamin”, Vitamin D develops naturally when you’re exposed to sunlight.
Foods rich in Vitamin D:
Tuna. Mackerel. Salmon. Halibut.
Cod liver oil.
Mushrooms.
Soy milk. Orange juice. Cereal.
A supporter of your immune system, Vitamin D controls calcium and phosphorus absorption.
A Vitamin D deficiency can cause life altering outcomes, creating fragile bones and a weakened immune system.
Signs of Vitamin D Deficiency
Depression.
Hair loss.
Hair breakage.
Dizziness.
A loss of balance.
Vertigo.
Bone loss.
Fatigue.
Vitamin E
A nutrient rich in antioxidants, Vitamin E boosts our immune system and protects us from free radicals.
Nicknamed the “prevention powerhouse”, Vitamin E fights viruses, harmful bacteria and helps prevent cancer and heart disease.
Vitamin E is best consumed in food.
Overdoses can lead to strokes, prostate cancer in men and a raised risk of bleeding.
Foods rich in Vitamin E:
Peanuts.
Pinenuts.
Sunflower seeds.
Almonds.
Hazelnuts.
Almond oil.
Sunflower oil.
Brazil nut.
Atlantic salmon.
Rainbow trout.
Turnip greens.
Vitamin E deficiencies are extremely rare in humans and tend to be caused by irregularities in dietary fat absorption or a weakened metabolism.
Signs of Vitamin E Deficiency
Weakened immunity.
Loss of balance.
Numbness.
Tingling nerves.
Muscle weakness.
Vision loss.
Inositol
A “twin sister to Vitamin B”, Inositol is a super B vitamin that stands powerful on its own and deserves the spotlight!
Sometimes referred to as Vitamin B8, Inositol has many benefits such as hair growth, blood sugar control and it improves fertility in women suffering with PCOS (Polycystic Ovarian Syndrome).
Studies have shown that Inositol balances chemical imbalances by affecting the part of your brain that controls your mood. A mood lifter, it stops anxiety, panic attacks, social fears and bipolar disorders.
Foods rich in Inositol:
Whole grains.
Brewer’s yeast.
Liver.
Bananas.
Wheat germ.
Raisins.
Nuts.
Beans.
Cabbage.
Cantaloupe.
Signs of Inositol Deficiency
Panic attacks.
Nervous disorders.
Chemical imbalance.
Rapid heartbeat.
Shortness of breath.
Dizziness.
Sweating.
Numbing and tingling sensation in hands.
Selenium
Selenium is a powerful antioxidant that helps reduce asthma symptoms, aids thyroid health and boosts the immune system.
Selenium helps prevent mental disorders, certain cancers and heart disease risks.
A trace mineral, selenium aids fertility in men and women.
Foods rich in Selenium:
Ham.
Beef.
Turkey.
Chicken.
Brazil Nuts.
Yellowfin tuna.
Signs of Selenium Deficiency
Hair loss.
Mental restlessness.
Weakened immune system.
Potassium
Potassium is a mineral necessary to your overall health and wellbeing.
Potassium makes your heart, lungs, kidneys and other vital organs work properly.
Foods rich in Potassium:
Cucumbers
Cooked spinach.
Peas.
Mushrooms.
Pumpkins.
Zucchini.
Eggplant.
Potatoes.
Cooked broccoli.
Bananas. Oranges. Cantaloupe. Honeydew.
Apricots. Raisins. Prunes. Grapefruit.
Because of its importance, doctors will usually recommend increased potassium or potassium supplements for people who have low potassium levels.
Signs of Potassium Deficiency
Heart palpitations.
Weakness.
Fatigue.
Muscle spasms and cramps.
Digestive issues.
Tingling.
Numbness.
Breathing difficulties.
Zinc
Zinc is a natural mineral your body doesn’t make on its own.
Zinc prevents acne, age related disorders, boosts your immune system and metabolism. It’s vital to cell growth and development.
Foods rich in Zinc:
Lobster.
Oysters.
Dark meat chicken.
Beef.
Tofu.
Lean pork chops.
Oatmeal.
Lentils.
Asparagus.
Flax seed.
Close to 2 billion people worldwide are zinc deficient due to inadequate diet intake.
Signs of Zinc Deficiency
Excessive hair loss.
Depression.
Loss of appetite.
Apathy.
Low immunity.
Magnesium
Magnesium is an extremely beneficial trace mineral and electrolyte that lowers blood pressure, fights depression, prevents Type 2 diabetes and migraines.
Magnesium is helpful for bones, cardiovascular health and anxieties.
Foods rich in Magnesium:
Spinach. Kale. Collards.
Raspberries. Bananas. Figs.
Kidney beans. Black beans. Chickpeas.
Green beans. Broccoli. Peas. Brussel sprouts.
Salmon. Tuna. Mackerel.
Our bodies naturally retain good amounts of magnesium, so deficiency is rare. Certain factors however, can cause deficiencies.
Signs of Magnesium Deficiency
Weakness.
Fatigue.
Vomiting.
Loss of appetite.
Nausea.
Muscle twitches.
Cramping.
High blood pressure.
Irregular heartbeat.
Depression.
Osteoporosis.
Beta Carotene
Beta carotene is a precursor of Vitamin A beneficial for immune system function, growth and development, healthy hair and skin.
An antioxidant that fights free radicals, Beta carotene is vital to preventing the development of certain cancers and cardiovascular ailments.
Foods rich in Beta Carotene:
Kale.
Squash.
Turnip greens.
Sweet potatoes.
Carrots.
Kale.
Spinach.
Cantaloupe.
Lettuce.
Red bell peppers.
Apricots.
Mustard greens.
Beta carotene deficiencies are diagnosed by low Vitamin A levels.
Signs of Beta Carotene Deficiency
Dry eyes.
Vision problems.
Dry skin.
Dry hair.
Acne.
Throat and chest infections.
Omega-3 Fatty Acids
Omega-3 Fatty acids are essential fats our bodies can’t make, but must get them from food.
Omega-3’s reduce the risk of heart disease, heart attacks, inflammations and helps fight obesity.
Foods rich in Omega-3:
Salmon.
Seabass.
Oysters.
Mackerel.
Trout.
Sardines.
Seaweed & algae.
Shrimp.
Soybeans.
Flax seeds.
Kidney beans.
Edamame.
Many of us don’t get the recommended daily amount of Omega-3 and the symptoms manifest almost instantly.
Signs of Omega-3 Fatty Acid Deficiency
Dry hair.
Dry skin.
Brittle nails.
Dandruff.
Insomnia.
Mood swings.
Depression.
Protein
Hair is made of a protein called keratin.
Protein (keratin) gives hair its shape, strength and structure.
Adequate protein also balances hydration in hair.
Foods rich in Protein:
Eggs.
Beef.
Chicken.
Fish.
Turkey.
Bison.
Black beans.
Chickpeas.
Legumes.
Lentils.
Avocados. Asparagus. Brussel sprouts.
Cauliflower. Broccoli. Chinese cabbage.
Protein is a building block of life and highly beneficial in countless ways to our overall health. Deficiencies usually show up over a span of time.
Signs of Protein Deficiency
Hair loss.
Dry brittle hair.
Stress fractures.
Muscle loss.
Extreme fatigue.
Nutrition is a life builder.
Nutritional lifestyle changes take time, lots of prep and consistency, but the rewards are priceless!
Good nutrition not only plays a role in the best hair of your life, but it’s a major life builder!
Coupled with adequate rest and exercise, your best health lowers the risk of chronic diseases and boosts overall health and well-being.
Mind, body and soul.
By: Nicole Revish Curtain
Founder, Nicole Revish Salon & Beauty
Celebrity Stylist | Salon Business Coach
Wella Design Team Artist
Copyright © 2020 by Nicole Revish Inc.
