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Healthy Hair Diet Sheet  

IMPROVEMENT DIET FOR INCREASING YOUR VITAMIN INTAKE
BY TARGETING NATURAL SOURCES.
The following is a list of foods which are particularly rich in certain important vitamins and is an aid to improving your general diet and thereby the health of your hair.

You should attempt to eat several of the foods listed here in any given day, and a food from each category at least three times in any one week.

Each food listed here is an extraordinarily rich source of at least one vitamin.  Variety is the key to dietary success.

Vitamin A

Pig
Sheep
Ox liver
Fortified margarine
Eggs
Herring and salmon
Butter
Cheese

Vitamin D

Kippers
Butter
Fortified margarine
Tuna
Sardines
Pilchards
Eggs

Vitamin C

Brussel sprouts
Cabbage
Broccoli tops
Cauliflower
Spinach
Tomatoes
Green peppers
Watercress
Mustard cress
Parsley
Oranges
Grapefruit
Strawberries
Blackcurrants
Raspberries
Blackberries

Vitamin B1

Pork and beef
Fish
Peas
All green vegetables
Eggs
Lamb 

Vitamin B2

Spinach Eggs Beans Pork
Beef
Lamb
Cheese
Marmite
Bovril
Liver
Kidney
Breakfast cereal

Nicotinic Acid

Beef
Pork
Cheese
Fish
Broccoli
Maize
Tomatoes

Vitamin B5

Pork Peas Beef
Eggs Potatoes

Vitamin B6

Salmon Bananas Eggs
Liver
Spinach
Potatoes

Pantothenic Acid

Beef Eggs
Pork
Potatoes
Fish
Peas
Beans
Orange juice

Folic Acid

Ox kidney
Eggs
Spinach
Cabbage
Lettuce
Broccoli
Asparagus
Beets

Vitamin B12

Ox liver Ox kidney
Herrings
Egg yolk
Pig’s heart

Biotin

Chicken Rice
Pork
Lamb
Beef
Eggs
Fish

Potatoes are mentioned only when the absence of better sources makes them of significant importance.
Vitamin contents of potatoes vary greatly with variety, season, storage and cooking methods.

Occasionally, one of the above foods may not actually be a very rich source of the particular vitamins under which it is listed, but is included to provide an adequate variety or choice.

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