Introduction
Silky, shiny hair is something that many people are dieing to have but most often they end up not having it. Causes of hair loss, thinning, and damage include genetic predisposition, environmental factors, and habits during lifestyle. Nonetheless, most individuals do not think that diet can have a substantive contribution on the hair growth process. In the following article, we will point out the 10 vitamins and minerals that are needed for healthy hair growth and how you can take them.
1. Vitamin A
One of the most important nutrients for the sustenance of sebum is Vitamin A A sebum is an oily matter secreted from the sebaceous glands to moisturize hair. Also, the Vitamin A plays a critical role in cell growth, proliferation of cell and differentiation of hair follicles . Many people agree that lack of this vitamin may lead to hair loss according to research carried out.
Food sources:
2. Biotin
It is also called vitamin B7 or vitamin H and this nutrient is essential for hair growth. They assist in the synthesis of keratin, a protein that is vital in making hair strong and reduce cases of breakage. A biotin deficiency is also implicated in hair loss, so consuming biotin-rich foods will help prevent hair loss.
Food sources:
Eggs, liver, yeast, whole grain cereals and products, nuts, and meats.
3. Vitamin B12
Vitamin B12 is particularly important in the synthesis of red blood cells which transport oxygen and nutrition to the scalp and hair roots. Lack of this vitamin can cause anemia which has ramifications on the hair growth process. Also, vitamin B12 is essential in synthesizing keratin.
Food sources:
Fish, poultry, red meats, eggs, dairy products and cereals and cereal products fortified with micronutrients.
4. Vitamin C
Vitamin C is an antioxidant that may be of some assistance in defending hair follicles against damage or inflammation. This in turn can encourage hair growth To ensure that the essential nutrients in the foods that you are taking are absorbed well, it is advisable to take together with it, some vitamins which are as follows; Moreover, vitamin C substance assists in the synthesis of acollagen, which is a protein that supports the building of hair strands.
Food sources:
Oranges, strawberries, bell peppers, kiwi, and most of the green leafy vegetables.
5. Vitamin D
The maintenance of a healthy hair contributes to the need of taking foods rich in Vitamin D since it facilitates uptake of nutrients by hair follicles. This has also been found, that the individuals that are deficient in vitamin D are also more prone to balding. Some of the foods containing vitamin D include fatty fishes, milk products which are fortified with vitamin D and vitamin D supplements.
Food sources:
These include fatty fish, liver, egg yolk, and food products that have vitamin D added to them.
6. Vitamin E
Also like vitamin C, vitamin E is an antioxidant vitamin that could shield hair follicles from oxidative damage which in turn leads to hair loss. Moreover, vitamin E is utilized in the manufacture of hair and scalp sebum this is important in keeping hair moist all the time.
Food sources:
chestnuts, peanuts, avocados and spinach.
7. Iron
Iron is important for hair regrowth as it is part of the hemoglobin that directs oxygen to cells that build hair. Low red blood cells level sometimes may cause anemia which is again a lack of iron in the body, and one of the symptoms of anemia is hair loss, therefore eating foods high in iron is highly recommended if one wants to have a good hair texture.
Food sources:
Red meat, chicken, turkey, beans, lentils, dark green vegetables, and cereals which are fortified.
8. Zinc
Zinc is important for hair growth as it is essential on the processes of cell division, which are in particular essential in the hair growth cycle. In fact, zinc is said to be effective as prophylactic for hair loss, so foods rich in zinc are useful for regrowing hair.
Food sources:
Meats, poultry, fish, eggs, beans, nuts and seeds, and dairy products.
9. Iodine
Iodine makes up an important component of thyroid hormones which are are key in the growth of hair. Hormonal imbalances can also cause hair loss and since the gland that is responsible for the hormone regulation is the thyroid, regular intake of iodized foods will provide healthy hair.
Food sources:
Fish and seafood, dairy products, cereals and Iodised Salt.
10. Omega-3 Fatty Acids
These are crucial nutrients for the overall wellbeing of the skin especially the scalp and for hair growth. They tend to decrease inflammation, correct the environment of the scalp, and stimulate hair follicles. They also need a lot of omega-3 fatty acids if they want to avoid having hair that is both brittle and dry.
Food sources:
Fish, chia seeds, flaxseeds, walnut.
Conclusion
As a result, there is no doubt that proper diet-regime which involves the formation of the top 10 vitamins and minerals for hair growth will produce a positive effect on your hair. One needs to ensure that they take foods that are rich in such nutrients in order to be able to take good care of their hair, grow hair as well as prevent the hair from developing some kinds of common problems. However, if one wish to have this dish, especially that has some medical condition or on medication then it is highly advisable to first consult the doctor before making any drastic changes on the diet.
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