Vitamin C
Vitamin C improves the body’s ability to absorb non-heme iron (also known as vegetarian based iron). So, vegetarians should eat iron-rich vegetables and foods rich in vitamin C at the same meal.
Vitamin C is also used to form collagen, a structural fiber necessary for the body to maintain integrity by holding it all together. Hair follicles, blood vessels, and skin all require collagen to stay healthy for optimal growth of beautiful hair.
Good sources include guava, peppers, oranges, grapefruit, strawberries, pineapple, papayas, lemons, broccoli, kale, and Brussels sprouts.
The B Vitamins
Folate, Vitamin B-6, and Vitamin B-12 are very important.
These vitamins are involved in the creation of red blood cells, which carry oxygen and nutrients to all body cells. This includes those of the scalp, follicles, and growing hair.
Without enough B vitamins, the cells will not thrive, causing shedding, slow growth, or weak hair that is prone to breaking.
• Good sources of vitamin B6 include fortified whole-grain breakfast cereals, garbanzo beans, wild salmon, lean beef, pork tenderloin, chicken breast, white potatoes (w/skin), bananas, and lentils.
• Great sources of Vitamin B12 include shellfish (clams, oysters, crab), wild salmon, fortified whole-grain breakfast cereal, soy milk, trout, lean beef, and low-fat cottage cheese.
• Good sources of folate include fortified whole-grain breakfast cereals, lentils, black-eyed peas, soybeans, oatmeal, turnip greens, spinach, green peas, artichokes, okra, beets, parsnips, and broccoli.