Many people view healthy-looking hair as a symbol of health or beauty. Like any other part of your body, hair needs a spread of nutrients to be healthy and grow. In fact, most of the nutritional deficiencies are somehow linked to hair loss. Dr Deepesh Goyal who is a Jaipur based hair transplant surgeon says, while factors like age, genetics and hormones also affect hair growth, optimal nutrient intake is vital. Below are 5 vitamins and three other nutrients which will be important for hair growth.
Table of Contents
Vitamin A
All cells need vitamin A for growth. This includes hair, the fastest growing tissue within the physical body. Vitamin A also helps skin glands make an oily substance also known as sebum which moisturizes the scalp and helps keep hair healthy. Diets deficient in vitamin A may cause several problems, including hair loss. Your hair needs vitamin A to remain moisturized and grow. While it’s important to urge enough vitamin A, an excessive amount of could also be dangerous. Studies show that an overdose of vitamin A also can contribute to hair loss.
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Sweet potatoes, carrots, pumpkins, spinach and kale are all high in beta-carotene, which is became vitamin A. Vitamin A also can be found in animal products like milk, eggs and yogurt. Cod liver oil may be a particularly good source.
B-Vitamins
One of the best known vitamins for hair growth may be a B-vitamin called biotin. Studies shows that biotin deficiency is linked with hair loss in
humans. However, according to the doctors deficiency is extremely rare because it is present naturally in a wide selection of foods. Other B-vitamins help create new RBC, which carry nutrients & oxygen to the scalp and hair follicles. These processes are important for hair growth.
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You can get B-vitamins from many foods, including meat, fish, seafood and dark, whole grains, almonds, leafy greens. Additionally, animal foods are the sole good sources of vitamin B12. So if you’re following a vegetarian or vegan diet, you should start taking a supplement as recommended by your doctor.
Vitamin C
Vitamin C works as a powerful antioxidant that helps protect against the oxidative stress caused by free radicals. In addition, your body needs vitamin C to make a protein referred to as collagen — a crucial a part of hair structure. It also helps your body to absorb iron which is a necessary mineral for hair growth.
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Strawberries, guavas, peppers, and citrus fruits are all good sources of vitamin C.
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 small pores within the scalp where new hair can grow. Vitamin D is assumed to play a task in hair production, but most research focuses on vitamin D receptors. The particular role of vitamin D in hair growth is unknown. Most of the people don’t get enough vitamin D. Vitamin D’s actual role in hair growth isn’t understood, but one sort of hair loss is linked to deficiencies.
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Human body produces vitamin D through direct contact with the sun’s rays. Good dietary sources of vitamin D include cod liver oil, fatty fish, some mushrooms and fortified foods.
Vitamin E
Similar to vitamin C, vitamin E is an antioxidant which will prevent oxidative stress. In one recent study, people with hair loss experienced around 34.5% increase in hair growth rate after supplementing with vitamin E for 8 months while the placebo group had only a 0.1% increase.
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Spinach, sunflower seeds, avocados & almonds are all good sources of vitamin E.
Iron
Iron is a mineral that helps red blood cells carry oxygen to your cells. This makes it a crucial mineral for several bodily functions, including hair growth. Iron deficiency, which causes anemia, may be a major explanation for hair loss. It’s especially common in women.
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Foods high in iron include oysters, clams, red meat, eggs, spinach and lentils.
Zinc
Zinc plays a crucial role in hair tissue growth and repair. Hair loss may be a common symptom of deficiency disease. Studies show zinc supplements reduce hair loss caused by deficiency disease. However, there are some anecdotal reports that supplementing with too high of a dose also can contribute to hair loss. For this reason, it’s going to be better to urge your zinc from whole foods.
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Foods high in zinc include oysters, beef, spinach, wheat, pumpkin seeds and lentils.
Protein
Hair is formed almost entirely of protein. Consuming enough is vital for hair growth. Studies show that protein deficiency may decrease hair growth and even cause hair loss. However, protein deficiency is extremely rare.
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Lentil, Tuna, Chicken breast, egg, shrimps, oats, cashews, peas, chick peas brown rice are the rich source of protein.
Should You Take Supplement?
Food is the probably best source of the vitamins that you need for better hair growth. However, if you fail to urge enough in your diet, supplements could also be helpful. According to research, supplements work best only if the person is already facing deficiency. Furthermore, large doses of vitamins and minerals are often harmful if you aren’t deficient. So discuss with a doctor regarding this.