In some cultures, hair is considered a sign of beauty or even wealth. Hair loss and thinning tops the list of men and women as they age. Hair is the fastest growing tissue in the body, second only to bone marrow. 35 meters of hair fibre is produced every day on the average adult scalp. The average scalp has 100,000 hairs.

Hair loss or thinning can occur for many reasons including stress, deficiencies and underlying illnesses. Nutritional deficiencies are linked to hair loss. While factors like age, hormones, diet and genetics affect hair growth, optimal nutrient intake is key.

If you’re concerned about losing your hair incorporate a consistent regimen where you eat foods high in these nutrients or take supplements that support hair growth.

1. Vitamin A (Hair needs Vitamin A to stay moisturized and grow.)

All cells need vitamin A for growth and hair is no different. Vitamin A also help the glands produce sebum. Sebum moisturizes the scalp and helps keep hair healthy.

Sources: Sweet Potato, Eggs, Yogurt, Spinach, Kale, Carrots and Pumpkin.

2. B-Vitamins (Helps carry oxygen and nutrients to your scalp which aids in hair growth.) 

The B Vitamin Biotin is best known for hair growth. A biotin deficiency leads to hair loss. B Vitamins also help create red blood cells which carry oxygen and nutrients to the hair and scalp.

Sources: Whole grains, Almonds, Fish, Seafood, Dark-Leafy Greens.

3. Zinc (Plays an important role in hair tissue, growth and repair.)

Zinc plays an important role in hair tissue growth and repair. It also keeps the hair glands around the follicles working properly. Consuming too much Zinc can contribute to hair loss so it is important to get your Zinc from whole foods.

Sources: Oysters, Spinach, Lentils, Beef and Pumpkin Seeds

4. Vitamin D (Low levels of Vitamin D is linked to Alopecia.)

Research shows that vitamin D may help create new follicles — the tiny pores in the scalp where new hair can grow. A vitamin D deficiency is also the cause of Alopecia or hair loss. 

Sources: Sun exposure, Fatty Fish, Cod Liver Oil, and Mushrooms.

5. Vitamin E (Helps prevent oxidations stress and boost hair growth.)

Vitamin E is an antioxidant that helps protect against free radicals and prevents oxidative stress to boost hair growth.

Sources: Avocados, Almonds, Spinach, and Sunflower seeds.