People who experiences chronic hair loss, slow growth or the hair appears unhealthy, the cause can be a lack of proper vitamins and minerals in the daily diet. It is important to note that what your hair looks like is due in large part to what you eat and put into your body. In order to grow a healthy head of hair, It is wise to pay attention to eat a well-balanced. Eating the proper healthy foods that contain vitamins and mineral can help you improve hair health and grow hair faster.
Taking proper daily vitamins and minerals play an important role in achieving healthy hair. Lack of vitamins slows down the growth of hair, making your hair look dull and easily broken and may cause thinning hair. Below are some nutrient to help promote hair growth and and prevent hair loss:
1. Vitamin A – It is source of antioxidant that aids in the produce healthy sebum on the scalp. Too much sebum can clog pores the hair follicles thereby weakening both the scalp and the hair strands. This can result in thinning hair and eventual hair loss. A good source of vitmin A can be found in fish liver oil, fortified cereals, carrots meat, low fat milk, cheese, eggs, spinach, broccoli, cabbage, carrots, apricots, and peaches. Daily recommended dose: 5000 IU. An excess of vitamin A (more than 25000 per day) is harmful and can lead to hair loss and other critical health problems.
B vitamin complex are important to keep your hair healthy and stimulate hair growth including niacin (vitamin B3), Biotin (vitamin b7), pantothenic acid (vitamin B5), vitamin B6 and vitamin B12
Niacin (vitaminB3) – This vitamin help in improving blood circulation to your scalp and promoting hair regrowth. Rich food sources of niacin are beets, chicken, nuts, dairy products, brewer’s yeast, beef, pork, salmon, veal, meat, fish, sunflower seeds, peanuts, and cereal grains
Pantothenic Acid (vitamin B-5) – It is vital nutrition necessary for healthy hair follicles. It will help in nourishing the hair scalp and hair thereby can reduce hair loss and promote hair regrowth. Food rich in pantothenic acid can be found in organ meats, brewer’s yeast, egg yolks, whole grains, milk and potatoes.
Pyridoxine (Vitamin B6) – It is important in the production of red blood cells, which is essential to circulation and hair growth. It also helps in the creation of melanin, which hair its healthy color. The daily recommended dose: 1.6 mg. Good source include whole grain, organ meats, vegetables, egg yolk and brewer’s yeast.
Biotin also known as vitmain H – This vitamin helps in production of keratin which can makes hair grow faster and may prevent falling hair and hair graying. The best source are Brewer’s yeast, whole grains, egg yolks, milk and liver. Daily recommended dose: 150-300 micrograms.
Inositol – This vitamin can help promote the growth of healthy hair and prevent hair from falling out. Inositol can be found in Blackstrap molasses, brewer’s yeast, citrus fruits ( like cherries, grapefruit, lemons), oranges, lecithin, milk, nuts, peanuts, lecithin, organ meats, vegetables, and whole grains. The recommended daily dosage is up to 600 mg.
Vitamin C – It is an antioxidant that help maintain overall health of your hair. This Vitamin also improves your scalp’s circulation, which in turn speed up hair growth. Vitamin c rich food are citrus fruits,( like oranges, lemons, limes, and grapefruit.), watermelon; cantaloupe; strawberries; tomatoes; broccoli; brussels sprouts; cabbage; kiwi fruit; sweet potatoes, sweet red peppers, and cauliflower. The recommended dose is 200-400mg of vitamin C daily.
Vitamin E – Vitamin E is an antioxidant that help in improving scalp circulation. Food source of vitamin e include fortified cereals, sunflower seeds, nuts, avocados, wheat germ oil, soybeans, turnip greens, tomato paste, peanut butter and vegetable oils.
Zinc – These nutrients are crucial for promote hair growth and maintain healthy hair follicles. God source of zinc include beef, lamb, pork, oysters, crabmeat, wheat germ, veal, turkey, pumpkin seeds, chicken, lobster, clams and salmon.
Other Nutrients for hair growth
L-Cysteine and L-methionine are two of the essential amino acids that play important role in improving the strength, texture of your hair and boosting hair growth. These nutrients also work to prevent dry brittle hair, and hair loss.
Folic acid – It is considered as one of the most important vitamins in preventing hair loss. It is also make your hair grow faster and stronger. Good sources of Folic acid include fortified whole-grain breakfast cereals, lentils, black-eyed peas, soybeans, oatmeal, turnip greens, spinach, green peas, artichokes, okra, beets, parsnips, and broccoli. You might also think about taking multivitamins to meet these folic acid needs. The recommended dosage of folic acid is 400 mcg.
MSM (methyl sulfonyl methane) – It is a natural collagen and aids in the production keratin which is necessary for hair and nail growth. it also helps in promoting thick, glossy and shiny of hair.
Essential fatty acids – Essential fatty acids such as Omega 3 fish oil play important role in maintaining healthy nail and hair. It’s also believed to stimulate healthier hair growth and improve beautiful shine, luster and strength of the hair.
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