Food is the best source of vitamins needed for hair growth. Here are 5 vitamins and 3 more important nutrients, as well as the products that contain them, so that your hair grows quickly and retains its beauty.
Strong shiny hair is considered a sign of health and beauty. But external care is never enough. Like any other part of the body, they need various nutrients to be healthy and grow well. Factors such as age, genetics and hormones have an impact on hair growth, and optimal nutrient intake remains a key factor. A deficiency of various nutrients is often associated with hair loss, and their consumption should be closely monitored.
Listed below are 5 vitamins and 3 other nutrients that are important for rapid hair growth and improving their quality.
All cells need vitamin A for growth. Hair is the fastest growing tissue in the body, and this applies to them first of all. In addition, vitamin A helps the skin glands produce an oily substance called sebum, which moisturizes the scalp and helps keep the hair healthy.
A diet deficient in vitamin A can lead to a number of problems, including hair loss, but its excess is also harmful. Studies show that too much vitamin A can also contribute to hair loss. Try to get it from natural sources: sweet potatoes, pumpkin, carrots, spinach and cabbage are rich in beta-carotene, which is converted into vitamin A. It can also be found in animal products such as milk, eggs and yogurt. Well, you can also eat cod liver oil.
One of the most famous vitamins for hair growth is considered to be a B vitamin called biotin. Studies have linked biotin deficiency to hair loss in humans, although there is insufficient data on whether it is effective for hair growth in healthy people. In addition, biotin deficiency is very rare, because it is naturally found in a variety of products.
Other B vitamins help create red blood cells that carry oxygen and nutrients to the scalp and hair follicles. It is believed that these processes are important for hair growth. You can get B vitamins from many products: almonds, fish, seafood, meat, whole grain products, dark leafy greens. It should be noted that animal products are considered the only good sources of vitamin B12. Therefore, if you follow a vegetarian or vegan diet, consider taking supplements.
Free radical damage can block growth and cause hair aging. Vitamin C is a powerful antioxidant that helps protect cells from oxidative stress caused by free radicals. In addition, the body needs vitamin C to create a protein known as collagen, an important part of the hair structure, and it also helps the body absorb iron, a mineral necessary for hair growth.
Vitamin C can be found in many fruits and vegetables. Strawberries, peppers, guava, kiwi and all citrus fruits are excellent good sources of this useful substance.
Low vitamin D levels are associated with alopecia -this term refers to hair loss. Vitamin D is believed to play a role in hair growth, but its actual role in the process is unknown. However, do not forget that most people do not get enough vitamin D. And this is especially true for locations where there is not enough sun.
The body produces vitamin D in direct contact with sunlight. But if it is necessary to increase its intake, good dietary sources of vitamin D include fatty fish, cod liver oil, mushrooms in small quantities, as well as D-enriched foods.
Like vitamin C, vitamin E is an antioxidant that can help prevent oxidative stress. In one study, people with hair loss had a 34.5% increase in their growth after taking vitamin E for 8 months (and in the placebo group, the increase was only 0.1%).
Fortunately, vitamin E can be obtained from plant foods. Its sources are sunflower seeds, almonds, avocado and spinach.
Zinc plays a crucial role in the growth and repair of the tissues that make up hair. In addition, it helps to maintain the proper functioning of the sebaceous glands around the follicles. Hair loss is a common symptom of zinc deficiency (studies show that eliminating its deficiency with supplements can reduce hair loss associated with deficiency). However, there are some unconfirmed reports that taking too high doses can also contribute to hair loss.
For this reason, it is better to get zinc from whole foods. Foods with a high zinc content include beef, spinach, lentils, wheat germ, pumpkin seeds and oysters.
Iron helps red blood cells carry oxygen to the cells. This means that it is an important mineral for ensuring the functioning of many body functions, including hair growth. Iron deficiency, which causes anemia, is considered the main cause of hair loss. And it is especially common among women.
Foods high in iron include eggs, spinach, lentils, shellfish, oysters, and red meat.
Hair is almost entirely made up of protein. The consumption of this element in sufficient quantities is important for hair growth. Studies conducted on animals show that protein deficiency can slow down hair growth and even lead to hair loss, but actual protein deficiency in Western countries is extremely rare. You can find it in a huge number of plant products).