Helpful Table for Healthy Hair

Hello again Beauties!

After I wrote everything about the food, I discovered this helpful chart on Grow Afro Hair Long. It has some great breakdowns of the vitamins you need, what they do, and where to find them in your foods. It also has a sample diet. Overall, its a great resource.

Vitamins & Foods That Promote Healthy Hair Growth

Vitamins	Functions	Found Naturally in
Vitamin A* RDI 5,000 I.U/RDA 5,000 I.U.	Promotes normal growth, healthy teeth, nails, hair, bones, glands. Essential for night vision.	Fish liver oils, dairy products, liver, dark green/yellow vegetables, pumpkin.
Vitamin B-1 (Thiamin) * RDI 1.5 mg/RDA1.5mg	It is essential for healthy growth of hair, skin, muscles, brain and nervous system. Is useful in times of stress and have also been used to treat fatigue, irritability, and depression,	Green vegetables, corn , potatoes, oats, rice plums, raisins, nuts, yeast, ham.
Vitamin B-2(Riboflavin) * RDI 1.7 mg/RDA1.7mg	Prevents dandruff and helps with the absorption of iron.	Liver, cheese, milk, eggs, avocados, green/yellow vegetables, grains, nuts.
Vitamin B-3 (Niacin) * RDI 20mg/RDA 20mg	Produces blood flow to the follicle to produce hair growth.	Lean meats, liver, poultry, fish, cheese nuts, prunes, potatoes.
Vitamin B-5 (Pantothenic Acid) * RDI 10mg/RDA 10mg	Produces hair growth and stimulation of new growth	Beef, chicken, liver, eggs, salmon, clams, royal jelly, rice, avocados, grains, nuts.
Vitamin B-12 (Cyanocobalimin) * RDI 6mg/RDA 6mg	Stimulates hair growth.	Beef, liver, egg yolks, crab, clams, sardines, salmon, oysters, herring.
Biotin Vitamin H (Biotin) * RDI 0.3mg/RDA 300mcg	Thickens the hair strand	Biotineef liver, royal jelly, nuts, egg yolks, chicken, soybeans, sardines, yeast, milk.
Choline Bartrate	Keeps the hair root moist	eggs, soybeans, peanuts, liver
Folic Acid (Part of B-Complex) * RDI 4mg/RDA 400mcg	Cell renewal to grow hair	Liver, grains, nuts, yeast, dates, oranges, green leafy vegetables, brown rice.

Minerals & Foods That Promote Healthy Hair Growth

Minerals	Functions	Found Naturally in
Copper * RDI 2mg/RDA 2mg	Prolongs your original hair color	Liver, shellfish, nuts, dry beans, oats, raisins, broccoli, drinking water, garlic, avocados.
Iodine *RDI 150mcg/RDA 150mcg	Regulates the thyroid hormone for hair growth.	Shellfish, cod liver oil, milk, garlic, cheese, iodized salt, soy beans, mushrooms.
Iron * RDI 18mg/RDA 18mg	Helps reduce balding-Hair falling from the root.	Liver, meats, eggs, nuts, grains, raisins, green vegetables, beets, soybeans.
Manganese * RDI 2mg/RDA+	Produces growth of the hair and nails.	Liver, green vegetables, beans, grains, egg yokes, nuts, seaweed, pineapple.
Selenium * RDI 70mcg/RDA+	Strengthens hair strands	Seafood, meat broccoli, onions, tomatoes, yeast, corn oil, brown rice, molasses.
Zinc * RDI 15mcg/RDA 15mg	Produces hair growth and maintains natural hair color	Shellfish, liver, poultry, nuts, egg yokes, lamb, green vegetables, seeds, soy beans.

Sample Hair Growth Diet--With B-complex & Minerals

Breakfast

Lunch

Dinner

Raisin bran cereal with milk or soy milk (Iron) An apple & peach Orange juice (vitamin C)	Dark meat turkey sandwich with tomatoes & spinach lettuce (copper, b-3-niacin) (b-9-folicic acid) Apple juice (vitamin C	Basmati rice pilaf (all B vitamins) Spinach salad with multiple fruits, nuts, and berries (all B Vitamins) Apple Juice (vitamin C)
Bran muffin (Iron) scrambled eggs (choline bitartrate-lecithin) Apple (vitamin C) Orange juice (vitamin C)	Canned mackerel (patties) (Vitamin A) Basmati rice (all B vitamins) green beans(inositol) whole grain dinner roll (B vitamins) sweet potato pie Spinach Salad (folic acid-b-9)	Chicken Taco Salad with olives, tomatoes, cheese, onions, mushrooms, (protein, biotin, vita E, vita A, manganese cranberry juice (vitamin A) Spinach salad with multiple fruits, nuts, and berries (all B Vitamins
Bran flakes cereal with milk or soy milk (iron) a fruit bowl e.g., bananas grapes melons watermelon pineapples orange juice (potassium, B-1, inositol, Folic Acid, B-6, Vitamin C)	Beef liver & onions (choline bitartrate-lecithin) Brown rice(biotin) whole grain dinner roll (all b vitamins) Spinach salad with multiple fruits, nuts, and berries (all B Vitamins) Apple juice (vitamin C)	Homemade chicken soup (protein) Spinach salad with multiple fruits, nuts, and berries (all B Vitamins)
Farina with dried fruit (iron, protein, calcium, and Iron Orange juice (vitamin C)	Spaghetti with tomato sauce (manganese and Vita B-3) Spinach salad with multiple fruits, nuts, and berries (all B Vitamins)	Teriyaki beef bowl-with Basmati rice (vitamin B vitamins) Spinach salad with multiple fruits, nuts, and berries (all B Vitamins) cranberry juice (vitamin C)
B Vitamin Snacks & Minerals Sesame sticks sunflower seeds macadamia nuts pumpkin seeds corn nuts raisins Dried apricot fruit	Daily Food Substitutes black strap molasses lecithin granules Foti root Flax seed sesame seeds brewer's yeast	Salad Enhancements dried fruit dry roasted pea snacks sunflower seeds raisins tofu string beets soy nuts chic peas black beans sun dried tomatoes olives bean sprouts alfalfa sprouts cottage cheese avocado
Sugar alternatives raw sugar date sugar honey maple syrup brown sugar fructose Breads whole grain breads ***White flour White sugar white rice All have no vitamins and minerals	Counteracts Vitamins & Minerals coffee excessive alcohol cigarette smoking birth control pills heavy medications disease