Vitamins + benefit to hair

[qijino1236]

Biotin(benefit to hair- protects cells from DNA -good due to the fact that your hair isn't protected from the sun...too little biotin can lead to hair loss) – Walnuts, Walnut-oil, lentils

Omega-3 fatty acids(benefit to hair – 1)rich in Vita-D & protein for strong hair

2) Omega-3s are also found in cell membranes in the skin of your scalp, and in the natural oils that keep your scalp and hair hydrated.) – Salmon, walnuts, avocado, flaxseed
Vitamin B-3 or Niacin - Niacin improves circulation to the scalp and for this reason may have a positive effect on hair growth. Studies have found that niacin works better when combined with biotin.
Vitamin B-5 or Pantothenic acid – slows and prevents graying and hairloss
Vitamin B-6 – (benefit to hair - B-6 reduces the sensitivity of hair and skin to the effects of testosterone, which plays roles in male-pattern baldness and skin conditions, such as acne. In addition, B-6 is required for the synthesis of RNA and DNA that contain the instructions for the reproduction and growth of all cells and tissue, including hair. Further, it is needed to form proteins -- the primary constituent of hair.) - flax seeds
Vitamin B-8 or isonitol – Will help with strengthening hair follicles
Vitamin B-9 or folate – (benefit to hair - A deficiency of folate may result in hair loss) – flax seeds, spinach

Note about honey in oatmeal - When honey is mixed with water, a chemical reaction takes place resulting in the creation of hydrogen peroxide, a natural antibiotic so I am assuming honey in oatmeal+water has some hydrogen peroxide.
Vitamin B-12 or cobalamin - Vitamin B12 is one of the most important vitamins for our hair and a deficiency can result in hair loss and premature graying. A surprising number of people are deficient in B12. Including enough vitamin C and iron in your diet will help you body absorb more B12.

Vitamin E (benefit to hair- protects cells from DNA -good due to the fact that your hair isn't protected from the sun) – Walnuts, Walnut-oil
Zinc (benefit to hair - a lack of zinc can lead to hair loss (even in your eyelashes), as well as a dry, flaky scalp) – Oysters, beef, eggs, lentils

Antioxident Beta Carotene – body turns BC into vita-A and quote “every cell of the body cannot function without enough A” (benefit to hair - helps protect and produce the oils that sustain your scalp, and being low on vitamin A can even leave you with itchy, irksome dandruff.) - Carrots, cantelope, mangos, apricots
Iron – (benefit to hair - it helps cells carry oxygen to the hair follicles, and too little iron (anemia) is a major cause of hair loss) – Eggs, chicken, beef, pork, lentils
The iron, beta carotene, folate, and vitamin C in spinach help keep hair follicles healthy and scalp oils circulating. - Spinach
Protein – (benefit to hair – 1) greek yogurt is high in hair-friendly protein 2) Because hair is nearly all protein, "foods rich in protein are literally giving you the building blocks for hair," ) - lentils, eggs, salmon, walnut-oil, walnuts, chicken, lean beef, pork, greek yogurt
Vitamin D – (benefit to hair - Emerging research links vitamin D and hair follicle health, but exactly how that works isn't clear ) - greek yogurt, skim milk
Vitamin C - (benefit to hair - C is critical for circulation to the scalp and supports the tiny blood vessels that feed the follicles. Too little C in your diet can lead to hair breakage. ) - , strawberries, pomegranates, sweet potatoes, tomatoes, blueberries, raspberries
Vitamin A - A vitamin A deficiency can lead to dry hair which can contribute to hair loss. Vitamin A stimulates the hair follicles and helps the scalp to produce sebum, which keeps the scalp and hair hydrated. The body turns Beta Carotene into vita-A
MSM Methylsulfonylmethane or MSM is a nutrient that is crucial for the health of the hair. Because a lot of people are deficient, many experts recommend taking an MSM supplement for healthy hair and skin.

[qijino1236]

Post for Vitamin #1 - Foods rich in Biotin...
Walnut oil - ???
Walnut - ???
Lentils - ???

Yeast, Grains and Nuts
7-g packet of yeast - 1.4 and 14 micrograms of biotin.
A slice of whole-wheat bread - 0.02 and 6 micrograms of biotin.
Almonds, cashews and filberts, or hazelnuts, provide small amounts of biotin.
One cup peanuts - 73 micrograms of biotin.

Meats, Poultry and Fish
3 Oz. Liver - 27 and 35 micrograms of biotin
Other organ meats, such as kidney and heart, also provide significant amounts of biotin. Other types of meat and fish contain somewhat less biotin.
3-oz. serving of pork - 2 and 4 micrograms of biotin.
3-oz. Salmon - 4 micrograms biotin
3 oz. of haddock - 5 micrograms biotin
3 oz. of tuna - 2.6 micrograms.biotin

Eggs and Dairy
A large egg - 13 to 25 micrograms biotin(very rich in biotin).
Dairy products such as milk, cheese, yogurt and butter provide smaller amounts of this vitamin.
1-cup serving of low-fat yogurt - 7.4 micrograms biotin
1 cup of nonfat milk - 4.9 micrograms
1oz. Cheddar cheese - 0.4 to 2 micrograms of biotin

Fruits and Vegetables
Vegetables in the cabbage family, such as broccoli, cauliflower, Swiss chard and kale, are among the richest vegetable sources of biotin.
cup of cooked Swiss chard - 5.3 micrograms of biotin
cup of cauliflower provides between 0.2 and 4 micrograms of biotin
A cup of canned sweet potatoes – 5.5 grams of biotin.
Other sources of biotin include avocados, raspberries, bananas and mushrooms.
One single banana - 3 micrograms of biotin.

[qijino1236]

Post for Vitamin #2 – foods rich in Omega-3

¼ cup Flax seeds – 7,0g omega-3
¼ Walnuts – 2.3g omega-3
4.0 oz Chinook Salmon, baked/broiled - 2.1g Omega-3
4.0 oz Scallops, baked/broiled – 1.1g Omega-3
1 cup Soybeans, cooked – 1.0g Omega-3
4.0 oz Halibut, baked/broiled 0.6g Omega-3
4.0 oz Shrimp, steamed, boiled – 0.4g Omega-3
4.0 oz Snapper, baked - 0.4g Omega-3
4.0 oz Tofu, raw – 0.4g Omega-3
1 cup Winter Squash – 0.3g Omega-3
4.0 oz Tuna, yellowfin – 0.3g Omega-3
4.0 oz Cod, baked – 0.3g Omega-3
1 cup Kidney Beans – 0.3g Omega-3
Avacado - ??

[qijino1236]

Post for Vitamin #3 - foods rich in Niacin(Vit B-3) - Niacin improves circulation to the scalp and for this reason may have a positive effect on hair growth. Studies have found that niacin works better when combined with biotin.

100 gram Yeast Extract Spread(Marmite) = 97 mg Niacin
100 gram Rice Bran = 34 mg Niacin
100 gram Wheat Bran = 13.6 mg Niacin
100 gram Canned Anchovies = 19.9 mg Niacin
100 gram Skip-Jack tuna = 18.8 mg Niacin
100 gram Sturgeon = 10.1 mg Niacin
100 gram Liver = 16.7 mg Niacin
1 tablespoon Paprika = 3.3 mg Niacin
100 gram Peanuts = 14.9 mg Niacin
100 gram Veal = 12 mg Niacin
100 gram Chicken(Light meat) = 12.4 mg Niacin
100 gram Sun-Dried Tomatoes = 9.1 mg Niacin

[qijino1236]

Post for Vitamin #4 - foods rich in Vitamin B-5(or Pantothenic acid) - slows and prevents graying and hairloss

100 gram Chicken Liver = 8.3 mg Vit-B5
100 gram Rice Bran = 7.4 mg Vit B-5( http://www.cooks.com/rec/view/0,1942,158167-245206,00.html)
100 gram Wheat Bran = 2.2 mg Vit-B5
100 gram Sunflower seeds = 7.1mg Vit-B5
100 gram Whey Powder = 5.6mg Vit-B5
100 gram Mushrooms(****take Mushroom has 3.6 the most)= 3.6 mg Vit-B5
100 gram Caviar = 3.5 mg Vit-B5
100 g Cheese(high cholesterol though) - 3.5mg Vit B-5\
100 gram Sun-Dried Tomatoes = 2.1 mg Vit-B5
100 gram Wild Atlantic Salmon = 1.9mg mg Vit-B5
100 gram Avocado - 1.5mg Vit B-5

[qijino1236]

Post for Vitamin #5 - foods rich in Vitamin B-6 - (benefit to hair - B-6 reduces the sensitivity of hair and skin to the effects of testosterone, which plays roles in male-pattern baldness and skin conditions, such as acne. In addition, B-6 is required for the synthesis of RNA and DNA that contain the instructions for the reproduction and growth of all cells and tissue, including hair. Further, it is needed to form proteins -- the primary constituent of hair. WARNING: too much vitamin B6 taken from supplements can lead to nerve damage in the arms and legs.

flax seeds...??
100 gram Rice Bran = 4.07 mg Vit B-6
100 gram Wheat Bran = 1.3 mg Vit-B6
100 gram Chili powder = 3.67 mg Vit-B6 (1 tbps = 0.294 mg Vit-B6)
1 tbps Paprika = 0.28 mg Vit-B6 (Next most dried herbs and spices w/ Vit B6 – garlic powder, dried tarragon, ground sage, dried spearmint, basil, chives, turmeric, bay leaves, rosemary, dill, onion powder, oregano, and marjarom.
100 gram raw pistachios = 1.7 mg Vit-B6
100 gram raw garlic = 1.235 mg Vit-B6
100 g turkey liver – 1.04 mg Vit-B6
100 gram Yellow-fin tuna = 1.04 mg Vit-B6
100 gram Wild Atlantic Salmon = 0.94 mg Vit-B6
100 gram Dry cooked Pacific Cod = 0.462 mg Vit-B6
100 gram Sunflower seeds = 0.81mg Vit-B6
100 g Whole roasted sesame seeds = 0.8 mg Vit-B6
100 g Pork Tenderloin = 0.74 mg Vit-B6
100 g Dry Roast Hazelnuts = 0.62mg Vit-B6

[qijino1236]

Post for Vitamin #6 - foods rich in inositol(Vit B-8 ) - Will help with strengthening hair follicles
100g Navy Beans = 65 mg inositol
100g Lima Beans = 44 mg inositol
100g Grapefruit juice = 206 mg inositol
37 g slice of whole grain bread = 13 mg inositol
Other foods high in inositol....
High fiber cereals...
Super group - orange, mandarin orange, cantaloupe, great northern beans, kidney beans, English peas, stone ground wheat, rutabaga.

In the really high group green beans, pole beans, lima beans, split peas, blackeyed peas, wax beans, limes, blackberries, artichokes, okra, kiwi fruit, nectarines

In the high group mango, prunes, potatoes, pumpkin, soya beans, carrots, peaches, pears, watermelon, cherries, apricots, acorn squash, white kidney beans, pinto beans, butter beans, peanut butter, eggplant, brussels sprouts, cabbage, asparagus, peppers, collards, tomatoes, zucchini

[qijino1236]

Post for Vitamin #7 - foods rich in folate(Vit B-9) - (benefit to hair - A deficiency of folate may result in hair loss) - Daily Value recommended is 400 micrograms

flax seeds
fortified cereals
spinach
100g Yeast Extract Spread= 1.01 mg folate
100g Turkey liver = 691 micrograms folate
100g Dried Spearmint = 530 micrograms folate
100g Dried rosemary = 307 micrograms folate
After rosemary follows dried basil, chervil, coriander, marjoram, thyme, bay leaf and finally dried parsley
100g Sunflower Seeds = 238 micrograms folate
100g Dry Roasted Soybeans(Edamame) = 205 micrograms folate
100g Raw Spinach and Raw Turnip = 194 micrograms folate
100g Fresh soybean sprouts = 172 micrograms folate
100g Pea sprouts = 144 micrograms folate
100g Pinto and Garbanzo(Chickpeas) Beans – 172 micrograms folate
100g Asparagus = 149 micrograms folate
100g Peanuts = 145 micrograms folate
Other folate food 145-87 micrograms …..Black-eyed Peas, Great Northern Beans, Green Peas, Broccoli, Avocado, Lettuce, Wheat Germ, Tomato Juice, Oranges, Kiwi Fruit, Cantaloupe, Bananas, Endive, Papaya, Paprika, Chili powder, Arugula
100g flax seeds = 87 micrograms folate

[Naiadryade]

Wow, what a fantastic collection of information! I'm really into getting vitamins and minerals through a healthy diet too. Maybe you will get to this in a separate post about Iron, but the first post doesn't list dark leafy greens. Spinach is okay for iron, but kale and collards, whoo! And nettles? Oh baby.

If the articles section worked I'd say this should go in it.

[qijino1236]

Post for Vitamin #8 – foods rich in Vitamin B-12 – Benefit to hair - Vitamin B12 is one of the most important vitamins for our hair and a deficiency can result in hair loss and premature graying. A surprising number of people are deficient in B12. Including enough vitamin C and iron in your diet will help you body absorb more B12. Vitamin B12 can be consumed in large doses because excess is excreted by the body or stored in the liver for use when supplies are scarce. Stores of B12 can last for up to a year. Recommended Daily Value of B-12 is 6 micrograms.

100g Clam = 98.9 μgrams Vitamin B-12
100g Mussels = 36 μgrams Vitamin B-12
100g Oysters = 24 μgrams Vitamin B-12
100g Lamb liver = 85.7 micrograms Vitamin B-12
100g Fish eggs of whitefish = 56.4 micrograms Vitamin B-12
100g Cooked Octopus = 36 micrograms Vitamin B-12
100g Mackerel = 19 micrograms Vitamin B-12
100g Herring = 18.5 micrograms Vitamin B-12
100g Salmon = 18 micrograms Vitamin B-12
100g Crab = 11.5 micrograms Vitamin B-12
100g Beef = 6.18 micrograms Vitamin B-12
100g Lean cuts of Lamb = 3.71 micrograms Vitamin B-12
100g Swiss Cheese(high cholesterol) = 3.34 micrograms Vitamin B-12
100g chicken egg = 1.85 micrograms Vitamin B-12 OR 0.33 micrograms Vitamin B-12 per yolk
100g goose egg = 7.34 micrograms Vitamin B-12
100g Malt-O-Meal High Fiber Bran Flakes = 28 micrograms Vitamin B-12
100g Kelloggs All-Bran With Extra Fiber = 24 micrograms Vitamin B-12
100g Kelloggs Complete Oat Bran Flakes = 20 micrograms Vitamin B-12
100g Kelloggs Special K = 20 micrograms Vitamin B-12(100g is 1-2 cups so a bowl of Special K gives you probably 2-3x the recommended Daily Value of Vitamin B-12...This is my 2nd favorite cereal)
100g New England Clam Chowder = 4.8 micrograms Vitamin B-12

[Medievalmaniac]

I'll definitely be keeping an eye on this thread. I have to take a number of vitamin supplements already, so I'm trying to get my hair vitamins through eating better, rather than taking supplements. This is a great store of information to draw from!

[jacqueline101]

That's interesting.

[Redhead Rebel]

Do you think this product would help hair growth? http://vitareship.co.nz/index.php/conditions-a-z/energy-circulation/tonalinr-ultra-thin-with-essential-fatty-acids-120-liquid-capsules.html . I wanted something to help circulation but I can't find Niacin supplements. Thanks!

[qijino1236]

Just a note: I found out all this information just by searching google and combining info from multiple sources...so not all these foods are tremendously healthy(cheese, liver) a lot of them are though. If you are going to try some of these foods you may want to research them before eating them in excess, because they may not all be good in excess. I haven't researched ALL of these foods thoroughly....I am just posting the amount of each vitamin in a certain amount of each food and some of the hair health advantages of each vitamin. I will post more vitamin soon, if anyone else wants to post another hair health vitamin...go ahead:)

[qijino1236]

Post for Vitamin #8 – foods rich in Vitamin E – Benefit to hair - (benefit to hair- protects cells from DNA damage; good due to the fact that your hair isn't protected from the sun)
The exact mechanism is not known but vitamin E may prevent hair loss by the same mechanism that it prevents heart problems. Vitamin E helps with the growth of capillaries. When there are more capillaries, the circulation improves and it is thought that the improved circulation to the scalp is the trigger for preventing hair loss.

Vitamin E Grows Hair
Because it causes capillary growth, vitamin E can help hair to grow. The increased circulation speeds the growth of hair in many people. The additional nutrition can prevent split ends, help heal hair damaged by excessive use of a hair dryer, and cure dry hair as well.

Vitamin E Heals Dry Hair
Vitamin E can be used as a leave-on conditioner for dry and damaged hair. A small amount daily will treat dry hair and heal the hair shafts. It is always better to add nutrition to the diet, but for those with very dry hair and scalp, adding a small amount of vitamin E to the hair after shampooing will remedy dry hair, if not treat the cause. To treat the cause, the vitamins need to be taken internally. To make a healing mask of vitamin E, cut open a number of capsules with a small scissors and blend into the hair. Completely cover the ends of the hair, so it feels oily. Leave on for an hour or longer, and then shampoo out for silky, manageable hair. … Interesting, I'll have to try this to see if it works..

Walnuts...??
Walnut-oil...??
100g Sunflower Seeds = 36.6 mg Vitamin E
100g Paprika = 30 mg Vitamin E
100g Almonds = 26.2 mg Vitamin E
100g Pine Nuts = 9.3 mg Vitamin E
100g Peanuts = 6.9 mg Vitamin E
100g Basil & Oregano = 7.38 mg Vitamin E
100g Apricots = 4.3 mg Vitamin E
100g Pickled Green Olives = 3.81 mg Vitamin E
100g Cooked Spinach = 3.5 mg Vitamin E
100g Cooked Taro Root = 2.9 mg Vitamin E
100g Wheat Germ Oil = 148 mg Vitamin E

[qijino1236]

Post for Vitamin #9 – foods rich in Zinc – Benefit to hair - (benefit to hair - a lack of zinc can lead to hair loss (even in your eyelashes), as well as a dry, flaky scalp)

Oysters, beef, eggs, lentils
100g Oysters = between 16-182 mg Zinc depending on the oyster
100g Steamed Wild Eastern Oyster = 182 mg Zince
100g Toasted Wheat Germ = 17 mg Zinc
100g Veal Liver = 12 mg Zinc
100g Low Fat Roast Beef = 10 mg Zinc
100g Roasted Pumpkin seeds and Roasted Squash Seeds = 10 mg Zinc
100g Dried Watermelon Seeds = 10 mg Zinc
100g Unsweetened Baking Chocolate = 9.6 mg Zinc
100g Cocoa Powder = 6.8 mg Zinc
100g Lamb = 4.2-8.7 mg Zinc
100g Peanuts = 6.6 mg Zinc
100g Alaska King Crab = 7.6 mg Zinc
100g General Mills Multi-Grain Cheerios = 52 mg Zinc

[qijino1236]

Post for Vitamin #10 – foods rich in Antioxidant Beta Carotene - body turns BC into vita-A and quote “every cell of the body cannot function without enough A” (benefit to hair - helps protect and produce the oils that sustain your scalp, and being low on vitamin A can even leave you with itchy, irksome dandruff.) Beta-carotene is a fat soluble vitamin, so eating the following foods with a fat like olive oil or nuts can help absorption. <<I'm not sure what the advantage of “helping absorption” means if anyone wishes to chime in.

100g Sweet Potato = 9.444 mg Beta Carotene
100g Kale = 9.225 mg Beta Carotene
100g raw carrots = 8.285 mg Beta-carotene
One medium sized carrot = 5.053 mg Beta-carotene
One baby carrot = 0.639 mg Beta-carotene
100g turnip greens = 4.575 mg Beta-carotene
100g Mustard Greens = 6.3 mg Beta-carotene
100g Raw Spinach = 5.626 mg Beta-carotene
100g Dried Basil = 5.584 mg Beta-carotene
100g Dried Parsley = 5.380 mg Beta-carotene
100g Marjoram = 4.806 mg Beta-carotene
100g Dried Oregano = 4.112 mg Beta-carotene
100g Dried Sage = 3.485 mg Beta-carotene
100g Dried Coriander = 3.407 mg Beta-carotene
100g Fresh Thyme = 2.851 mg Beta-carotene
100g Baked Butternut Squash = 4.570 mg Beta-carotene
100g Red-Leaf Lettuce = 4.485 mg Beta-carotene
100g Green-Leaf Lettuce = 4.443 mg Beta-carotene
100g Iceberg Lettuce = 0.229 mg Beta-carotene
100g Raw Collards = 3.842 mg Beta-carotene
100g Cooked Collards = 4.814 mg Beta-carotene

[qijino1236]

Post for Vitamin #11 – foods rich in Iron - (benefit to hair - it helps cells carry oxygen to the hair follicles, and too little iron (anemia) is a major cause of hair loss) – Eggs, chicken, beef, pork, lentils
The IRON, beta carotene, folate, and vitamin C in spinach help keep hair follicles healthy and scalp oils circulating.

Iron is an essential mineral used to transport oxygen to all parts of the body. A slight deficiency in iron causes anemia (fatigue/weakness), and a chronic deficiency can lead to organ failure. Conversely, too much iron leads to production of harmful free radicals, and interferes with metabolism, causing damage to organs like the heart and liver. The body is able to regulate uptake of iron, so overdose is rare and usually only occurs when people take supplements.

100g clams = 28mg Iron
100g Liver = 23mg Iron
100g Squash and Pumpkin Seeds = 15mg Iron
100g Cashews = 6.05mg Iron
100g Peanuts = 4.58 mg Iron
100g Hazelnuts = 4.38mg Iron
100g Beef(Lean Tenderloin) = 3.7mg Iron
100g White Beans = 3.7 mg Iron
100g Raw Lentils = 7.54 mg Iron
100g Cooked Lentils = 3.1 mg Iron
100g Cooked Quinoa = 1.49 mg Iron
100g Cooked Spinach = 3.6 mg Iron
100g Unsweetened Baking Chocolate = 17 mg Iron
100g Tofu = 2.7 mg Iron

[qijino1236]

Post for foods rich in Protein - (benefit to hair – 1) greek yogurt is high in hair-friendly protein 2) Because hair is nearly all protein, "foods rich in protein are literally giving you the building blocks for hair," ) - Obtaining too much protein may have adverse health affects, use of protein isolates should be approached with caution and is best for those looking to moderately boost their protein intake or gain weight/muscle mass.

Greek Yogurt
100g Turkey Breast = 30g Protein
100g Tuna = 26g Protein
100g Cooked Salmon Dry Heated = 25.6g Protein
100g Atlantic and Pacific Halibut = 26.7g Protein
100g Low-fat Mozzarella = 32g Protein
100g Low-fat Cottage Cheese = 17.2g Protein
100g Pork Loin = 25g Protein
100g Lean Beef = 36g Protein
100g Tofu = 7g Protein
100g Soy beans = 17g Protein
100g Eggs = 13 g Protein
100g Yogurt = 6g Protein
1 cup skim milk = 8g Protein
100g Pumpkin Seeds = 14.94 g Protein
100g Squash Seed = 14.94g Protein
100g Parmesan Cheese = 42g Protein
100g Dry Roasted Soy Beans = 40g Protein
100g Almonds = 21g Protein
100g Pistachios = 21g Protein
100g Peanuts = 24g Protein
100g Sunflower Seeds = 21g Protein
100g Cocoa Powder(unsweetened) = 20g Protein
100g Vital Wheat Gluten = 75g Protein
100g Lentils = 9g Protein

[qijino1236]

Post for Vitamin #12 – foods rich in Vitamin C -
benefit to hair - C is critical for circulation to the scalp and supports the tiny blood vessels that feed the follicles. Too little C in your diet can lead to hair breakage. )

100g Acerola(West Indian Cherry) = 1678mg Vitamin C
100g Coriander(Dry) = 567mg Vitamin C
100g Green Chili Peppers= 242.5 mg Vitamin C
100g Guavas = 228mg Vitamin C
100g Kelloggs Complete Oat Bran Flakes = 210mg Vitamin C
100g Black Currants = 181mg Vitamin C
100g Red Chili Peppers = 144 mg Vitamin C
100g Yellow Bell Peppers= 184mg Vitamin C
100g Thyme = 160mg Vitamin C
100g Green Bell Peppers = 132mg Vitamin C
100g Parsley = 133mg Vitamin C
100g Raw Kale = 120mg Vitamin C
100g Sun-dried Tomatoes = 102mg Vitamin C
100g Kiwi Fruits = 93mg Vitamin C
100g Broccoli = 89mg Vitamin C
100g Saffron = 81mg Vitamin C
100g Cayenne Pepper = 76mg Vitamin C
100g Mustard Greens = 70mg Vitamin C
100g Garden Cress = 69mg Vitamin C
100g Papaya = 62mg Vitamin C
100g Oranges = 59mg Vitamin C
100g Strawberries = 59mg Vitamin C
100g Red Cabbage = 57mg Vitamin C
100g Clementines = 49mg Vitamin C
100g Pineapples = 48mg Vitamin C
100g Raw Cauliflower = 46mg Vitamin C
100g Cantaloupe = 37mg Vitamin C
100g Mangoes = 28mg Vitamin C
100g Tomatoes = 23mg Vitamin C

[qijino1236]

Post for Vitamin #13 – foods rich in Vitamin A – benefit to hair - A vitamin A deficiency can lead to dry hair which can contribute to hair loss. Vitamin A stimulates the hair follicles and helps the scalp to produce sebum, which keeps the scalp and hair hydrated. The body turns Beta Carotene into vita-A.
A deficiency in vitamin A can lead to blindness and increased viral infection, however deficiency is only considered a problem in developing countries where it is a leading cause of blindness in children.

Most Vitamin A in order from most to 2nd most, 3rd most, etcc....
DV = Daily Value Recommended
1. 100g Turkey Liver (1507% DV)
2. 100g Paprika (1055% DV)
3. 100g Cayenne (832 % DV)
4. 100g Sweet Potatoes (384% DV)
5. 100g Carrots (334% DV)
6. 100g Kale(also high calcium) (308% DV)
7. 100g Turnip Greens (232% DV)
8. 100g Butternut Squash (223% DV)
9. 100g Mustard Greens (210% DV)
10. 100g Dried Parsley (204 % DV)
11. 100g Dried Basil (188% DV)
12. 100g Spinach (188% DV)
13. 100g Red and Green-Leaf Lettuce (150% DV)
14. 100g Dried Apricots (72% DV)
15. 100g Cantaloupe (68% DV)
16. 100g Red Bell Peppers (63% DV)
17. 100g Green Peas (42% DV)
18. 100g Papaya (22% DV)
19. 100g Tomatoes (17% DV)
20. 100g Mangoes (15% DV)

[Redhead Rebel]

Do you know how much Niacin it is safe to take per day? I have found 500mg and 1000mg tablets. Thanks