Vitamin B-rich foods you must eat for hair growth

If hair thinning is troubling you, try to look for a solution through your diet. Consuming nutritious food is a must for a healthy life. But if you are specifically looking for a problem solver in your food, you must know the vitamins and minerals well. When it comes to healthy hair growth, vitamin B can help you. Come, let us know the foods rich in vitamin B. An expert shares which all foods you must have for hair growth.

Health Shots reached out to Jyoti Khaniojh, Nutrition And Dietetics,
Max Super Speciality Hospital, Patparganj, New Delhi, to help you with a list of foods rich in vitamin B.

Vitamin B for hair growth

There are many vitamins, but it is vitamin B that is specifically needed for hair growth and good hair health. That’s because B vitamins such as B7 (biotin), folate, and B12 play crucial roles in the production of new cells, including hair cells, says Khaniojh. Biotin helps to strengthen hair and promotes its growth. As for folate and B12, they are involved in forming red blood cells. They carry oxygen and nutrients to the hair follicles, supporting healthy hair growth.

Foods rich in vitamin B

You can make these foods part of your meals to enjoy the benefits of vitamin B. Here are some food options for you!

1. Milk and dairy products

They are mostly known for making bones strong due to presence of calcium. But you should know that they also contain biotin, which is essential for hair health.

2. Eggs

You can have them in different styles and reap the health benefits of eggs.
They are a good source of B vitamins, including biotin, which promotes hair growth and strength, says the expert.

3. Leafy green vegetables

Include vegetables like spinach and kale as they are rich in folate, which aids in maintaining hair strength.

4. Fish

Fish such as salmon and mackerel are high in omega-3 fatty acids as well as B12, promoting hair growth and scalp health.

5. Legumes

There are lentils and beans that provide B vitamins, including folate, important for hair growth.

6. Nuts and seeds

There are many healthy nuts and seeds. So have almonds or sunflower seeds for hair growth. They are rich in biotin and other B vitamins.

7. Whole grains

Brown rice and oats are good options as they contain B vitamins that can make hair strong.

8. Citrus fruits

Oranges and lemons are rich in folate and vitamin C, which aids in the absorption of B vitamins for hair health.

Khaniojh says include these foods in your daily diet. You can consume milk or dairy products as a part of breakfast or incorporate them into smoothies. Eggs can be eaten for breakfast or included in dishes like salads. Leafy green vegetables, fish, legumes, nuts and seeds can be included in salads, stir-fries or as toppings for various dishes. Whole grains can be consumed as a part of meals or as side dishes. As for citrus fruits, they can be taken as a snack or incorporated into salads or juices.

But be cautious as excessive consumption of certain B vitamins such as biotin, may result in minor side effects like digestive discomfort or skin reactions. If you have doubts about the amount of these foods, consult with a nutritionist.