Iron – Hair can shed excessively and the hair shaft itself can become brittle and broken without adequate iron due to inadequate oxygen delivery to the scalp and hair follicles.
Ex. Lamb, Turkey, Pumpkin Seeds, Chocolate, Kidney beans, oysters, sesame seeds, lentils, spinach
Zinc – Low zinc levels lead to dryness, flaking, and dandruff. Zinc assists in the skin’s natural sebum (a.k.a., oil) production to promote moisture.
Ex. Oysters, chicken, beans, nuts
Omega-3 – Omega-3 fatty acids make up about three percent of the hair shaft and part of the scalp’s cell membranes, promoting circulation to the scalp. These are essential to healthy hair and a healthy scalp.
Ex. Salmon, edamame, walnuts, grass-fed beef
Vitamin A – Vitamin A speeds cell turnover, allowing younger skin to come to the surface quicker. Regular cell turnover allows dead dull skin cells to slough off and brings healthy new glowing cells to the surface.
Ex. Carrots, pumpkin, sweet potato, kale, butternut squash
B-Complex (B3 Niacin, B7 Biotin) – adds strength back to strands and prevents unhealthy breakage.
Ex. Salmon, peanuts, Swiss chard, eggs, cauliflower, avocado, raspberries
Vitamin C – Vitamin C helps fight UV damage and brighten the complexion. It’s critical for the production of collagen and the maintenance of healthy blood vessels in the skin.
Ex. Citrus fruits, yellow bell peppers, papaya, kale, strawberries
Vitamin D – The regulation of calcium and phosphate levels in the body. Vitamin D maintains the calcium balance by encouraging its absorption in the intestines, promoting re-absorption of the mineral in the bones and stimulating the parathyroid to regulate serum levels of calcium.
Ex. mushrooms, grains, fish
Vitamin E – Antioxidants and fight against free radicals.
Ex. Spinach, nuts, seeds, sunflower oil