- Tofu: This soy-based food is a healthy source of iron, with a one-cup serving offering 6.8 mg. If you're concerned about an iron deficiency, which is known to cause hair loss, make sure you're getting 18 mg of iron a day.
- Cottage cheese: Dairy products are great sources of protein, especially since they contain whey and casein. If you're not a fan of the consistency of cottage cheese, snack on yogurt instead.
- Oysters: These shellfish are another source of iron. A three-ounce serving contains 6.6 mg. People might eat oysters to inspire love, but they'll also inspire your hair to grow. Besides the iron, oysters are also high in the antioxidant zinc.
- Flaxseeds: Another great source of iron, flaxseeds also contain omega-3s, which support scalp health and can encourage hair growth. One tablespoon of whole flaxseeds contain 2.3 grams of omega-3s, while one tablespoon of flaxseed oil offers 7.2 grams.
So I gave you a quiz about your RDI of the basic vitamins and minerals. I didn't mention anything about B vitamins though.
When it comes to B vitamins, there are so many that it can be confusing to know what is what. So, take this quiz to stay on track and learn a bit more about the B world.
Take the Quiz
There are eight B Vitamins to be exact, and they help maintain healthy skin and muscle tone, enhance your immune and nervous system functions, and promote cell growth and division.
The eight B vitamins are B1, B2, B3, B5, B6, B7, B9, and B12 - and they all have other names that you're probably more familiar with.
Most people get these vitamins in the food they eat. If you have food restrictions, whether you don't eat meat, dairy products, eggs, or whole grains for whatever reason, you may need to take supplements. When a supplement has all 8 of these B vitamins, it's referred to as vitamin B complex. If you buy separate B vitamins, then they are referred to by their specific name (B1, B12, etc.)
Allow me to explain each one...
|Vitamin||Benefits||Food Sources||RDA for women 19+|
|Vitamin B1 (Thiamine)||Helps the body convert carbohydrates and fat into energy; essential for normal growth and development; helps to maintain proper functioning of the heart and the nervous and digestive systems||Green peas, spinach, liver, beef, pork, navy beans, pinto beans, soybeans, nuts, bananas, whole grain and enriched cereals, and breads||1.4 mg/day|
|Vitamin B2 (Riboflavin)||Required by the body for the metabolism of fats, carbohydrates, and proteins; helps with cellular processes||Asparagus, okra, chard, almonds, leafy greens, cottage cheese, milk, yogurt, meat, eggs, and fish||1.2 mg/day|
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