Follow-up – Nour Njeim:
All vitamins are important for hair health, including vitamin B complex and vitamin E. Here are some important vitamins for hair and their food sources:
Vitamin D:
Some scientific studies suggest a role for vitamin D in the hair growth cycle, although the evidence for this is still unclear. This vitamin can be obtained by exposure to sunlight for sufficient periods, which is the main source of it. It can also be obtained by eating certain foods (but usually not in sufficient quantities) such as fortified milk. fortified juice, and fortified cereals. And some fatty fish like salmon and sardines. Fish liver oil is the richest food source.
Vitamin B6:
It can be obtained from many foods, such as meat, poultry, fish, potatoes, and carrots. And broccoli, and tomato juice. And some non-acidic fruits, such as watermelon, bananas, and prune juice. In addition to legumes, liver, and cereals fortified with vitamin B6, such as fortified bread, and soy products.
Vitamin B12:
It is found in animal foods only, such as meat, poultry, and fish. Milk, and cheese. and eggs, plus fortified soy milk.
Folic acid:
It is found in vegetables and legumes, especially green leafy vegetables, in addition to fortified cereal products such as fortified bread and flour, and orange juice. Whole wheat bread, liver, and seeds.
Biotin:
Symptoms of its deficiency include hair loss, and it can be obtained from the meat of internal organs. Egg yolks, soybeans, fish and whole grains.
Vitamin E:
It is mostly found in vegetable oils, and wheat germ oil is characterized by its high content of this vitamin. Which is easy to damage by heat and oxidation.