Let's now take a further look at vitamins.

The first thing that should be realised, when it comes to vitamin B, is that all levels of this vitamin work interdependently and as a consequence the various levels must be correctly maintained for them to be effective.

Hemoglobin is the iron containing portion of red blood cells and its primary function is carrying oxygen from the lungs to the various tissues of the body. Vitamins B6, B12, folic acid, and biotin are all key ingredients when it comes to the maintenance of the correct levels of hemoglobin in the blood. Logically therefore, if there is a deficiency of any of these vitamins in the body then hair and skin would definitely suffer.

Fortunately, some of the most palatable and tasty foods contain these vitamins. Protein rich foods contain vitamin B6, and this is beneficial, as the body requires a sufficient level of protein to maintain hair growth as well. Vitamin B6 is also found in liver, chicken, fish, pork, kidney and soybeans and providing they are not fried they are relatively low in fat.

Whole grains, cereals, green leafy vegetables, orange juice, nuts, wheat germ and again liver all contain folic acid.

Fish, meat, poultry and general dairy products contain very good levels of B12.

If a person has a healthy gut it will contain good bacteria and consequently produce biotin. If there is serious malnutrition this could result in biotin deficiencies and this also applies if there is any serious intestinal disorder. If you are suffering from hair loss, and you are aware that you have a intestinal disorder you should consult with your doctor about possible solutions for biotin deficiencies as this will probably be one of the contributing causes.

A healthy collagen level, which is required to hold body tissues together is developed when there is an appropriate level of vitamin C. Poor quality hair growth such as split ends and hair breakage can be caused through a lack or deficiency of vitamin C. Citrus fruits, potatoes, tomatoes, fresh peppers, melons, berries and dark green leafy vegetables are all good sources of vitamin C. and the problem of poor quality hair growth can be reversed by an improved intake of these foods.

Correct levels of blood circulation to the scalp and an increased uptake of oxygen are normally present when there is an appropriate level of vitamin E. in the body. Vegetable oils, nuts, grains, green leafy vegetables and the majority of ready to eat cereals (which are normally fortified with vitamin E.) are all good sources of vitamin E..

With regard to vitamin E. deficiencies it is extremely rare to find this in the populations of North America and Europe. The exception to this is in most cases brought about by the inability to absorb oils and fats. When this does occur, dietary supplements can be used.

Mention was made earlier of hemoglobin and it should be mentioned here that the trace mineral Copper is required in the production of hemoglobin. Nuts, seeds, seafood, and again liver are very good sources of Copper. The mineral iron is also essential in the production of hemoglobin. It is not generally known that the mineral iron has two forms and these are known as heme and non-heme.

With regard to absorption of these two forms into the system heme iron is much easier. The majority of people accept that red meat is a very good source of iron but quite a lot of them are not aware that red meat contains non-heme iron and therefore there are difficulties when it comes to absorption into the body system.

This can also apply when it comes to iron supplements . One of the methods which can be used to overcome the difficulties in connection with the absorption of non-heme iron into the body's system is to include vitamin C. sources at the same time that non-heme food sources are being consumed.