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Jun 18, 2013 · To regain this hair growth mineral, consume 15-30mg daily or munch on high-zinc foods like lamb, turkey, pumpkin seeds and chocolate. B-complex Vitamins: Biotin, niacin and cobalamin are among the most popular B-complex vitamins that help restore shine and thickness to strands.
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.
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