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Eating well, for healthy hair growth. Part 2 (Vitamins, Fat & Anti-nutrients)

Avocado is a superfood for hair growth

This is the second part of 'Eating well, for healthy hair growth'. If you’ve not read Part 1 is here.


Vitamin A

All cells need Vitamin A for cell growth. As hair cells are the fastest growing cell in the human body; vitamin A is essential for hair growth.

Also in hair follicles, there is an oily substance that keeps our scalp and hair moisturised called ‘Sebum’. Vitamin A helps produce Sebum.

Vitamin A deficiency diet can lead to many health problems including hair fall.

Food sources high in Vitamin A

  • Liver
  • Cod Liver Oil
  • King Mackerel
  • Salmon
  • Butter
  • Goat Cheese


Vitamin B 6 & B 12 (Pyridoxine & Cobalamin)

Vitamin B 6 is good hair as it is directly involved in metabolising protein.

Vitamin B 12 is essential for developing a healthy nervous system and red blood cells, vital to stimulating hair growth.

Food sources high in Vitamin B6 & B12

  • Eggs
  • Avocado


Vitamin C

Vitamin C has antioxidant properties. And that can help to stop the free radical damage. Free radical damage stops our hair growth. It also helps in the production of create a protein named collagen. Which is essential for hair structure.

It also helps the absorption of iron, which is an essential mineral for our hair growth.

Food sources high in Vitamin C

  • Guavas
  • Broccoli
  • Kiwis
  • Blackcurrants


Vitamin D

Vitamin D is directly linked to hair growth. A healthy diet and Vitamin D can help synthesise hormones, which help to improve hair thickness and also reduce hair loss.

We can get this vitamin from sunshine and food.

Food sources high in Vitamin D

  • Beef Liver
  • Egg yolk
  • Tuna
  • Cheese


Vitamin E

Vitamin E plays a significant role in hair growth. It also has antioxidant properties that save our hair from free radical damage.

Research shows that Vitamin E help to stimulate blood circulation.

Research also shows that Vitamin E create a protective barrier on the skin surface . Which helps lock both moisture and nutrients inside the follicle.

Vitamin E also plays a role in controlling the ph level of the scalp.

Food sources high in Vitamin E

  • Grass-fed Butter
  • Hazelnut Oil
  • Almond oil
  • Goose Meat
  • Atlantic Salmon
  • Avocado
  • Rainbow Trout
  • Mango
  • Kiwi Fruit


Folic acid

Folic acid (Folate) is directly linked to hair growth. It helps to control hormonal balance. Hormonal balance is vital for healthy hair, as when it blends with other essential nutrient and vitamins it help a lot to promote hair growth.

Hair loss is a possible symptom of folic acid deficiency. Lack of Folic acid causes anaemia. As a result, we don’t get enough red blood cells. Fewer red blood cell means other cells of your body are getting less oxygen and other nutrients. Fewer nutrients, being freely available means your scalp cannot grow hair as effectively.

Food sources high in Folic Acid

  • Leafy green vegetables
  • Citrus fruit
  • Asparagus
  • Broccoli
  • Avocado



Niacin, also commonly referred to as vitamin B3 and nicotinic acid. It is an organic compound and an essential human nutrient.

Blood circulation is vital to the overall health of the scalp and hair follicles. As it delivers oxygen and other necessary nutrients to the hair follicles, and this is needed for the growth of hair to continue uninterrupted. Niacin has been shown to increase blood flow to the scalp.

Niacin also reduces scalp inflammation as it can reduce the levels of hs-CRP within the body. This means that niacin has anti-inflammatory properties which can also benefit those looking to reduce the inflammation and irritation present within the scalps of those sensitive to DHT.

Finally, niacin or, more specifically, niacinamide has been shown to increase the synthesis of keratin.

Food sources high in Niacin

  • Avocado
  • Asparagus
  • Sunflower Seeds
  • Green Peas
  • Liver
  • Fish
  • Mushrooms


Pantothenic acid

Vitamin B 5, or pantothenic acid, is an essential vitamin for hair growth and health.

Your body needs vitamin B 5 to metabolise the protein you eat, and in turn, convert this food into usable energy and nourishment for your hair cells. Without this vitamin, your hair follicles will not get the nutrients they need to function properly.

Food sources high in Pantothenic acid

  • Chicken
  • Beef
  • Eggs
  • Broccoli
  • Tomatoes


Omega-3 fatty acids have anti-inflammatory properties while low-glycemic foods like fish benefit people with psorasis, and non seborrheic dermatitis.

These fatty acids in fish and fish oil supply hydration to your skin and help with inflammation.

Fish oils can also provides strength and shine to fragile or weakened hair.

The best fish for omega-3 are cold water oily fish like Salmon, Mackerel, Anchovies, Sardines and Herring.


Vegetable Oil

Chemically altered fats and excess intake of omega-6 polyunsaturated fatty acids (particularly when coupled with insufficient omega-3 intake) are the driving factors in serious diet-related health problems.

Vegetable oils, like Canola, Soy, Sunflower contain a high percentage of Omega-6 polyunsaturated fatty acids. These PUFAs are unstable, and break down rapidly when exposed to chemical stress, like heat.

These chemically altered fats are unable to be metabolised normally by the body, but your body is fooled into incorporating these agents into fat-based cell membranes. Incorporating dysfunctional synthetic fat molecules into your cell membranes contributes directly to inflammation, which can impact healthy hair growth.

Oxidised and chemically altered oils are top priority to eliminate from diet because they inflict direct damage at the DNA level (just like exposure to radiation).

An unhealthy body is not an optimal environment for healthy hair growth.


Sugar is the generic name for sweet-tasting, soluble carbohydrates, many of which are used in food. The various types of sugar are derived from different sources. Simple sugars include glucose (also known as dextrose), fructose, and galactose. "Table sugar" or "granulated sugar" refers to sucrose, a mix of glucose and fructose. In the body, sucrose is hydrolysed into fructose and glucose.

All carbohydrates are converted to glucose in the blood. The glucose is either oxidised for energy or stored in cells as fat. The hormone used to store glucose as fat is Insulin.

Chronic insulin production from a high-carbohydrate diet is believed to be the worst health problem in modern life; it promotes fat storage, systemic inflammation, and interferes with healthy immune and hormonal function.

A diet containing sugar promotes free radical damage in the body, accelerating the ageing process and contributing to all manner of health problems.

And sugar is highly addictive.


Grains include wheat, corn, rice, barley millet rye oats etc., and all derivatives, such as bread, pasta, crackers, cereals, snack foods, cookies, cakes, candies, and assorted other types of processed, packaged, frozen, and fresh-baked goods.

All forms of ingested carbohydrate are converted into glucose in the bloodstream. While whole grains and other complex carbs burn slower than sugars, they nevertheless make an identical contribution, gram for gram, to one's total insulin production over time.

Just as a quick sugar spike is pro-inflammatory and compromises immune function, a steady insulin trip from regular meals high in complex carbohydrates is also stressful and health compromising.

Wheat grain contains lectins. Lectins are natural plant toxins that damage the delicate lining of the small intestine, allowing undigested foreign protein particles to enter the bloodstream and trigger an autoimmune response. This condition is commonly known as "leaky gut syndrome."

Gluten, found mainly in wheat, is a highly allergenic type of lectin. Gluten ingestion causes a mild to severe inflammatory response in the body (depending on the individual), compromising digestive and immune function.

Phytates bind with nutrients in the digestive tract in a manner similar to that of fibre. Excess consumption of phytates can lead to nutrient deficiency, such as iron deficiency.

The gliadin protein in genetically modified modern wheat has addictive, appetite-stimulating properties, and can also trigger digestive disturbances.

Bonus: Supplements

One of the main reasons many of our patients are recommended the Hair Fact programme is that is provides a foundational support to common micronutrient deficiencies.

Bioavailability of these nutrient depends also on their relationships to each other, some are needed in combination, and some are antagonistic and need to be kept apart.

Hair Fact isolates and cycles the right nutrients that work best together or best apart.

For example, administered together, vitamin C can destroy vitamin B12. Iron and calcium reduce the absorption of one another. High vitamin C, increases sodium & reduces potassium levels.

Nutrients are also synergistic: Vitamin E regenerates Beta carotene. Vitamin C regenerates vitamin E.

For example:
Calcium requires Vitamin D to be properly utilised so they are combined in Grace Cal for taking on Monday & Thursday. No Vitamin D, no Calcium used. And vice versa.

Iron and Vitamin C work together and are combined in Grace Tricho Ferum for taking on Tuesday and Friday

If you’ve not read it Part 1 is here.