Key Nutrients Necessary for Natural Healthy Hair Growth
There are tons of products designed to improve the look and condition of your hair, but eating healthy is key to having nice-looking hair. Hair loss due to nutritional deficiency is common. Getting essential nutrients ensures that your hair gets the nutrition required to stimulate growth and prevent breakage.
If you are looking to improve your hair, check your eating habits to see what could be lacking. The advice of a nutritionist can also be helpful. Give these nutritional essentials a big thank you the next time you admire your mane in a mirror.
1. Vitamin A
Although Vitamin A is best known for maintaining vision and immune functions, it also plays a vital role in hair growth. It helps the skin to produce an oily substance known as sebum, which is responsible for moisturizing the scalp and keeping hair healthy. Vitamin A deficiency can lead to several issues, including hair loss.
Pumpkins, sweet potatoes, spinach, kale, and carrots contain a substance known as beta-carotene, which is a good source of vitamin A. Animal products such as eggs and milk are also good sources of vitamin A. While it is crucial to get enough vitamin A, too much of it can cause other health complications such as liver damage and hair loss.
2. B Vitamin
There are eight types of B vitamins. One of the most well-known vitamins for hair growth is a B vitamin known as biotin. A previous study found that a link exists between biotin deficiency and hair loss. Despite the use of biotin as an alternative in treating hair loss problems, those who are deficient show the best results.
Other B vitamins, such as thiamin (B12), aid in the formation of red blood cells, which transport nutrients and oxygen to hair follicles and the scalp. These procedures are required for hair development.
You can get B vitamins from foods such as whole grains, meat, fish, almonds, and seafood. If diet is restrictive, consider taking supplements. (Mane Like Me Healthy Hair Multivitamin)
3. Vitamin C
Damage from free radicals can limit growth and cause the hair to age. Free radicals cause oxidative stress, and vitamin C is a good source of antioxidants that help prevent oxidative stress. The benefits of vitamin C for your hair come from a necessary property within the vitamin that produces the protein known as collagen. Vitamin C also aids the body in absorbing iron, a mineral required for hair growth.
Some of the benefits of Vitamin C on hair are:
• Fighting off dandruff
• Preventing premature graying of hair
• Fighting against hair loss
• Prevent your hair from becoming weak, brittle, and thin.
Some of the good sources of vitamin C include strawberries, guavas, peppers, and citrus fruits.
4. Vitamin D
Vitamin D is necessary for the formation of new hair follicles. Hair follicles are tiny pores from which new hairs sprout. New follicles help the hair maintain thickness and prevent the existing ones from falling out prematurely.
The most common causes of vitamin D deficiency are a lack of sunlight and not eating foods rich in vitamins. Some people, however, may be deficient in vitamin D due to another underlying condition, such as celiac disease, which prevents the body from absorbing nutrients.
Your first defense against losing hair because of vitamin D deficiency is to spend 10 to 15 minutes in the sun every day. Eating food rich in vitamin D can also help. If spending time in the sun does not work for you, adding supplements to your routine can support your vitamin D intake goals. The Healthy Hair Multivitamin has 50 mcg of vitamin D3 (250%) which is an excellent boost to achieve and/or maintain thick hair!
5. Vitamin E
Vitamin E is well known for its antioxidant qualities, which help in reducing free radical damage and protecting the body's cells. It has been used in dermatology for decades to help the skin against inflammation, aging, and sun damage.
The ability of vitamin E to turn frizzy and damaged hair into shiny, luscious locks is slowly becoming recognized by most people. This is because of its ability to maintain healthy skin, including the scalp. Vitamin E strengthens the scalp's health and provides a firm foundation for hair growth by minimizing oxidative stress and retaining the protective lipid layer.
Avocados, spinach, sunflower seeds, and almonds are some of the best sources of vitamin E.
6. Iron
Iron helps the red blood cells transport oxygen to your other cells. This makes it an essential mineral for several body functions, including hair growth.
Iron deficiency anemia is a condition that arises when a person's body does not have enough iron. It also occurs when the body is unable to process iron properly. While this condition can display symptoms like fatigue, shortness of breath, and chest pain, it can also lead to hair loss. This is because hair follicle cells have been found to be sensitive to iron deficiency, which results in an inability to grow new cells as iron levels get too low.
Eggs, clams, red meat, spinach, oysters, and lentils are some of the foods high in iron.
7. Zinc
Zinc is an essential mineral involved in several biological processes, such as cell division and growth. Hair loss is a common sign of zinc deficiency. It is also important to note that vitamin A and D deficiencies can cause zinc deficiency.
Zinc has been found to play a role in slowing or reversing some forms of hair loss. Getting your zinc from whole foods may be preferable.
Foods rich in zinc include beef, spinach, oysters, pumpkin seeds, wheat germ, and lentils. If you are not eating foods rich in Zinc daily then a supplement may be encouraged. The Healthy Hair Multivitamin provides a significant amount of Zinc (see ingredients label in photos here)
8. Protein
Keratin protein plays an important role in the formation of the hair. Keratin is the inner core of the hair's cortex. It is literally at the center of each thread. Simply put, your hair is almost entirely made of protein.
Although protein treatments wrap your hair strands with keratin, strengthening the links between your hair molecules, the protein can build up on your hair's cuticle, making it heavier. This can cause hair strands to wear out because they struggle harder against the influence of gravity.
The first step to healing hair that has too much protein is to clean it and give it a break from styling and hair treatments. In some circumstances, a trim and a little patience may be necessary.
Final Remarks
Unhealthy hair may appear flat and brittle rather than flexible and shiny. Hair that falls out in patches or breaks off in pieces might be a sign of an underlying health problem. Although you do not have control over factors such as age and genetics, you can take control of your diet.
You may be at risk for hair loss if you do not get enough critical vitamins and minerals. Find out what foods provide these essential nutrients, and even though vitamin supplements could be very beneficial to closing the nutritional gaps to support those with vitamin deficiencies still consult a medical expert before taking.
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