It is November already which can only mean one thing.. Men up and down the country will start growing some glorious moustaches in order raise money for the men’s health charity Movember Foundation to help fund programmes focusing on Prostate Cancer, Testicular Cancer, Poor Mental Health and Physical Inactivity.

From Handlebar to Horseshoe, French to Fu Manchu you need to make sure you look after your new fuzzy friend. Just as you need to look after your body, your tache is no different. There are a number of vitamins, minerals and other nutrients that could help turn you into a budding Tom Selleck.

Vitamin A

Vitamin A is a fat soluble vitamin that can be found in many foods. It is has many important functions in the body including vision and immune health. It also plays a role in maintaining body tissues which will allow for a better hair growth.

There are a number of good sources of Vitamin A which include:

– Citrus Fruits

– Red and Green Peppers

  Strawberries

– Blackcurrants

– Broccoli

– Brussels Sprouts

You should be looking to achieve 40mg of vitamin C a day.

Vitamin E

Like vitamin C, vitamin E is also an antioxidant which is known to increase blood flow and promote healthy skin and hair, which is vital for the health of your tache!

It can be found in abundance in plant oils such as:-

– Soya

– Corn

– Olive oil

Other good sources include:

– Wheat germ (in cereal products)

– Nuts and seeds

The requirement for vitamin E is 4mg a day (3mg a day for women)

Omega 3 Fatty Acids

Omega 3 fatty acids are essential to the body, meaning the body is unable to make them and must be taken in through the diet. Omega 3 fatty acids are required for heart and joint health as well as a number of other key roles. As far as your moustache is concerned, Omega 3 fatty acids are important for hair growth as well as for protecting cell membranes which will stop your fuzzy friend from becoming dry and brittle.

Omega 3 fatty acids are found in foods such as:-

– Flaxseeds/Flaxseed oil

– Oily fish such as Salmon, herring, mackerel, tuna etc

– Walnuts

The recommendation for Omega 3 is to eat at least one portion of oily fish a week

 B Vitamins

There are a large number of B vitamins which are responsible for regulating metabolism and maintaining the nervous system, as well as being vital for healthy skin and hair. It has also been claimed that B vitamins can help to strengthen and condition hair – Great news for your soon up and coming gringo!

B vitamins can be found in the following foods:-

– Vegetables

– Fresh and dried fruit

– Eggs

– Wholegrains

– Milk

– Fortified cereals

– Meat

– Fish

– Chicken

– Nuts

Protein

When you look at a strand of hair it is made almost completely of protein, specifically one called keratin. It is therefore essential to the health of your face friend that you are eating enough protein to support growth and health.

Protein is found in many different foods including:-

– Fish

– Lean meats

– Poultry

– Eggs

– Beans

Milk