Your everyday diet has a great influence on the condition of your hair. To ensure that your hair is healthy, the body needs vitamins. For normal hair growth the main vitamins are: Vitamin A (carotene, retinol). Daily need of this vitamin for hair is 1 mg. You can find it in fish oil, beef or cod liver, carrots, milk, butter, sea buckthorn, egg yolk, vegetables and fruits of orange, red and yellow colors.
Vitamin B1 (thiamin). Daily need is 1,0 - 1,5 mg. This vitamin can be found in dry yeast, whole wheat, oatmeal, legumes, pork, most vegetables, bran, milk, liver, nuts, rye bread, eggs, and green peas.
Vitamin B12 (cyanocobalamin). Daily need is 2 micrograms. It is in liver, fish, poultry, cottage cheese, lean meat, milk, cheeses, and by-product.
Vitamin PP (niacin). Daily need is 13 - 19 mg. You should find this vitamin in liver, lean meat, cereals (except corn), brewer's yeast, kidney, fish, eggs, and white meat of poultry.
Vitamin B9 (folic acid). Daily need is 0,2 - 0,4 mg. This vitamin is found in dark green vegetables with leaves, liver, egg yolk, raw cereals, yeast, cottage cheese, cheese and fish.