Hair +

Iron

Iron helps red blood cells carry oxygen to your cells. This makes it an important mineral for many bodily functions, including hair growth.
Iron deficiency, which causes anemia, is a major cause of hair loss. It's especially common in women.
Foods high in iron include clams, oysters, eggs, red meat, spinach and lentils.

Vitamin E

Similar to vitamin C, vitamin E is an antioxidant that can prevent oxidative stress.
In one study, people with hair loss experienced a 34.5% increase in hair growth after supplementing with vitamin E for 8 months.
The placebo group had only a 0.1% increase.
Sunflower seeds, almonds, spinach and avocados are all good sources of vitamin E.

Vitamin D

Low levels of vitamin D are linked to alopecia, a technical term for hair loss.
Research also shows that vitamin D may help create new follicles - the tiny pores in the scalp where new hair can grow.
Vitamin D is thought to play a role in hair production, but most research focuses on vitamin D receptors. The actual role of vitamin D in hair growth is unknown.
That said, most people don't get enough vitamin D and it may still be a good idea to increase your intake.
Your body produces vitamin D through direct contact with the sun's rays. Good dietary sources of vitamin D include fatty fish, cod liver oil, some mushrooms and fortified foods.
Vitamin D's actual role in hair growth is not understood, but one form of hair loss is linked to deficiencies. You can increase vitamin D levels through sun exposure or by eating certain foods.

Vitamin C

Free radical damage can block growth and cause your hair to age. Vitamin C is a powerful antioxidant that helps protect against the oxidative stress caused by free radicals.
In addition, your body needs vitamin C to create a protein known as collagen — an important part of hair structure.
Vitamin C also helps your body absorb iron, a mineral necessary for hair growth.
Strawberries, peppers, guavas and citrus fruits are all good sources of vitamin C.
Vitamin C is needed to make collagen and can help prevent hair from aging. Good sources include peppers, citrus fruits and strawberries.

B-Vitamins

One of the best known vitamins for hair growth is a B-vitamin called biotin. Although biotin is used as an alternative hair-loss treatment, those who are deficient have the best results.
However, deficiency is very rare because it occurs naturally in a wide range of foods.
There's also a lack of data about whether biotin is effective for hair growth in healthy individuals.
Other B-vitamins help create red blood cells, which carry oxygen and nutrients to the scalp and hair follicles. These processes are important for hair growth.
You can get B-vitamins from many foods, including whole grains, almonds, meat, fish, seafood and dark, leafy greens.
Additionally, animal foods are the only good sources of vitamin B12. So if you're following a vegetarian or vegan diet, consider taking a supplement.

Vitamin A

All cells need vitamin A for growth. This includes hair, the fastest growing tissue in the human body.
Vitamin A also helps skin glands make an oily substance called sebum. Sebum moisturizes the scalp and helps keep hair healthy.
Diets deficient in vitamin A may lead to several problems, including hair loss.
While it's important to get enough vitamin A, too much may be dangerous. Studies show that an overdose of vitamin A can also contribute to hair loss.
Sweet potatoes, carrots, pumpkins, spinach and kale are all high in beta-carotene, which is turned into vitamin A.
Vitamin A can also be found in animal products such as milk, eggs and yogurt. Cod liver oil is a particularly good source.

Avoid washing hair with hot water. Hot water can actually strip your hair of protective oils that serve as a natural conditioner. By washing hair with lukewarm water you will prevent losing any natural shine from you hair and will avoid dull hair.

Wash your hair when it is necessary

Many people believe that they need to wash their hair daily, but in truth most hair types only need to wash their hair every other day or a few times a week. Depending on your hair type, wash your hair when it's dirty, not just out of habit.

- If you have dry hair, you should only wash it every third day
- If your hair is more oil prone, try washing it every other day, but if it looks really oily after just one day you can wash it every day
- If you have normal hair (not super dry and not super oily) you should wash your hair ever other day or every three days

There is no perfect formula for how much you should wash your hair. Just monitor your hair and wash it when you feel it's getting dirty. Washing it too much will prevent the natural oils from restoring in your hair, which can damage your hair.

THEY’RE STRATEGIC SHOPPERS

Avoid buying a zillion different kinds of products, it’s tempting to stockpile various natural hair products (especially if you’re just transitioning your hair), you might be wasting money on things you don’t actually need. Instead, ask your stylist what will benefit you most ;-)