A shiny, healthy, full head of hair is a joy to have and behold. A balanced diet is essential for a healthy mane. The growth, feel, and look of your hair depends upon how well hair follicles are nourished by oxygen and nutrients such as niacin or B-3, folic acid or B-9, pyridoxine or B-6, and vitamins A, C and E. According to Alternative Health Specialist Dr. J. D. Decuypere, many fruits contain these necessary nutrients.
B Vitamins & Fruit
Niacin or vitamin B-3 plays an important role in production of cellular energy, blood flow, and healthy functioning of your skin, hair, and digestive tract. Examples of niacin-rich foods are avocado, boysenberries, dates, guava, lychee, mango, nectarines, peaches and passion fruit.
Pyridoxine or vitamin B-6 is active in the formation of red cells, which supply oxygen to your hair follicles. B-6 also plays an important role in protein metabolism. Hair is mostly made of the protein keratin. Foods that are rich in B-6 are avocado, banana, cherimoya, dates, grapes, guava, lychee, mango, passion fruit, pineapple, pomegranate and watermelon.
Folate is the form of vitamin B9 that occurs in nature. Folic acid is the synthetic form of B9 that is prescribed by doctors and used to fortify foods. Folate plays an important role in creation of healthy red cells needed to carry oxygen to every cell in your body. Hair follicles also require adequate blood flow and oxygen supply for proper growth. Harvard School of Public Health recommends that doses of folic acid be limited to 400 micrograms per day. An increased dose of 600 micrograms per day is recommended if alcohol intake is regular. (Ref. 1) Fruits rich in folate are: avocado, blackberries, cherimoya, dates, guava, lychee, mango, orange, papaya, pineapple, pomegranate, raspberries and strawberries. (Ref.3)
Vitamin A has a positive effect on the immune system and is important in the health of skin, hair, and mucous membranes. However, doses higher than 100,000 IU can cause hair loss. Vitamin A can be found in most fruits, but is especially abundant in cantaloupe, guava, mango, papaya, passionfruit, tomatoes and watermelon.
Vitamin C is a powerful antioxidant that is a known contributor to immune health. It also plays an important role in maintaining the integrity of the microcirculation that supplies blood to your hair follicles. Black currants, guava, kiwi, lychee, mango, mulberries, orange, papaya, passionfruit, pineapple and strawberries are rich in vitamin C.
Vitamin E supports circulatory health and empowers oxygen uptake. According to holisticonline.com, vitamin E may also stimulate hair growth through its positive effect on the immune system. Avocado, blackberries, black currants, blueberries, boysenberries, breadfruit, cranberries, guava, kiwi, loganberries, mango, mulberries, nectarine, papaya, peach, pomegranate and raspberries are rich sources of vitamin E.
Healthy hair has beauty that transcends age. How your hair looks reveals much about your style and health. Knowing which fruits have nutrients that promote hair health will help you to shop wisely for the health, look and future of your hair.