A healthy diet can help your hair stay strong and
shiny. What you eat can also keep you from losing your locks. If you’re not
getting certain nutrients from food, you might see the effects in your hair.
All cells need vitamin A for growth. This includes
hair, the fastest growing tissue in the human body. Vitamin A also helps skin
glands make an oily substance called sebum. Sebum moisturizes the scalp and
helps keep hair healthy. Diets deficient in vitamin A may lead to several
problems, including hair loss.
While it's important to get enough vitamin A, too
much may be dangerous. Studies show that an overdose of vitamin A can also
contribute to hair loss. Sweet potatoes, carrots, pumpkins, spinach and kale
are all high in beta-carotene, which is turned into vitamin A. Vitamin A can
also be found in animal products such as milk, eggs and yogurt. Cod liver oil
is a particularly good source.
One of the best known vitamins for hair growth is a
B-vitamin called biotin. Studies link biotin deficiency with hair loss in
humans. Although biotin is used as an alternative hair-loss treatment, those
who are deficient have the best results. However, deficiency is very rare
because it occurs naturally in a wide range of foods. There's also a lack of
data about whether biotin is effective for hair growth in healthy individuals. Other
B-vitamins help create 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, seafood and dark, leafy greens. Additionally, animal foods are the only
good sources of vitamin B12. So if you're following a vegetarian or vegan diet,
consider taking a supplement.
3.
Vitamin C
Free radical damage can block growth and cause your
hair to age. Vitamin C is a powerful antioxidant that helps protect against the
oxidative stress caused by free radicals.In addition, your body needs vitamin C
to create a protein known as collagen an important part of hair structure. Vitamin
C also helps your body absorb iron, a mineral necessary for hair growth. Strawberries,
peppers, guavas and citrus fruits are all good sources of vitamin C.
4. Vitamin D
Low levels of vitamin D are linked to
alopecia, a technical term for hair loss. Research also shows that vitamin D
may help create new follicles the tiny
pores in the scalp where new hair can grow. Vitamin D is thought to play a role
in hair production, but most research focuses on vitamin D receptors. The
actual role of vitamin D in hair growth is unknown. That said, most
people don’t` get enough vitamin D and it may still be a good idea to
increase your intake. Your body produces vitamin D through direct contact with
the sun's rays. Good dietary sources of vitamin D include fatty fish, cod liver
oil, some mushrooms and fortified foods.
5. Vitamin E
Similar to vitamin C, vitamin E is an antioxidant
that can prevent oxidative stress.In one study, people with hair loss
experienced a 34.5% increase in hair growth after supplementing with vitamin E
for 8 months .The placebo group had only a 0.1% increase .Sunflower seeds,
almonds, spinach and avocados are all good sources of vitamin E.
6. Iron
Iron helps red blood cells carry oxygen to your
cells. This makes it an important mineral for many bodily functions, including
hair growth. Iron deficiency, which causes anemia, is a major cause of
hair loss. It's especially common in women. Foods high in iron include
clams, oysters, eggs, red meat, spinach and lentils.
7. Zinc
Zinc plays an important role in hair tissue growth
and repair. It also helps keep the oil glands around the follicles working
properly. Hair loss is a common symptom of zinc deficiency Studies show
zinc supplements reduce hair loss caused by zinc deficiency However, there are
some anecdotal reports that supplementing with too high of a dose can also
contribute to hair loss. For this reason, it may be better to get your
zinc from whole foods. Foods high in zinc include oysters, beef, spinach, wheat
germ, pumpkin seeds and lentils.
8. Protein
Hair is made almost entirely of protein.
Consuming enough is important for hair growth. Animal studies show that protein
deficiency may decrease hair growth and even lead to hair loss.
