Healthy looking hair is seen by many as a sign of health or beauty. Like other parts of your body, hair needs many nutrients to stay healthy and grow. In fact, many nutritional deficiencies are associated with hair loss. While factors such as age, genetics, and hormones also affect hair growth, optimal nutritional value is key.
Below are 5 vitamins that can be important for hair growth:
All cells need vitamin A to grow. This includes hair, the fastest growing tissue in the human body. Vitamin A also helps the glands in the skin to form a lubricant called sebum. Sebum hydrates the scalp and helps maintain healthy hair. Vitamin A deficiency can lead to many problems, including hair loss.
Although it is important to get enough vitamin A, it can be very dangerous. Studies show that high levels of vitamin A can contribute to hair loss. Sweet potatoes, carrots, squash, spinach and kale are high in beta-carotene, which is converted to vitamin A. Vitamin A can also be found in animal products such as milk, eggs and yogurt. The oil of the Cod liver is a particularly good resource.
Your hair needs vitamin A to stay hydrated and grow. Good sources include sweet potatoes, carrots, spinach, bananas, and some animal foods.
One of the most popular vitamins for hair growth is B vitamins called biotin. Studies link biotin deficiency to hair loss in humans. Although biotin is used as an alternative treatment for hair loss, those who are deficient get the best results. However, deficiency is rare because it is found naturally in a variety of foods.
There is also a lack of data on whether biotin is effective for hair growth in healthy people. Other B vitamins help make red blood cells, which carry oxygen and nutrients to the scalp and hair follicles. These processes are important for hair growth. You can get B vitamins from many foods, including whole grains, almonds, meat, fish, shellfish, and dark green vegetables.
Also, animal foods are the only good source of vitamin B12. So if you are on a vegetarian or vegetarian diet, consider taking a supplement. Vitamins-B may help to deliver oxygen and nutrients to the scalp, which helps in hair growth. Whole grains, meat, seafood, and dark green leafy vegetables are good sources of B vitamins.
3- Vitamin- C
Free radical damage can stop growth and prolong hair age. Vitamin C is a powerful antioxidant that helps protect against oxidative stress caused by free radicals. Also, your body needs vitamin C to make a protein known as collagen, which is an important part of hair structure.
Vitamin C also helps your body absorb iron, an essential mineral for hair growth. Strawberries, bell peppers, guavas, and citrus fruits are good sources of vitamin C. Vitamin C is essential for the production of collagen and helps prevent hair growth. Good sources include bell peppers, citrus fruits, and strawberries.
Low doses of vitamin D are linked to alopecia, a technical term for hair loss. Research also shows that vitamin D can help create new, thinner holes on the scalp where new hair can grow. Vitamin D is thought to play a role in hair growth, but most research focuses on vitamin D receptors. The true role of vitamin D in hair growth is not known.
That said, most people don’t get enough vitamin D, and it’s a good idea to increase your intake anyway. Your body produces vitamin D through direct contact with the sun’s rays. Good sources of vitamin D include fatty fish, cod oil, some mushrooms, and fortified foods.
The real role of vitamin D in hair growth is not understood, but one form of hair loss is associated with deficiencies. You can increase your vitamin D levels through sun exposure or through certain foods.
Like vitamin C, vitamin E is an antioxidant that can prevent oxidative stress. In one study, people who lost hair experienced a 34.5% increase in hair growth (9 reliable sources) after 8 months of vitamin E supplementation. Sunflower seeds, almonds, spinach, and avocado are good sources of vitamin-E.
Vitamin-E helps prevent oxidative stress and accelerates hair growth. Good dietary sources include sunflower seeds, almonds, spinach and avocados.