Beautiful hair is considered a sign of beauty and health almost universally. We do so many things to keep our hair healthy and glowing. We shampoo, condition, style, etc., to keep it looking attractive. A lot of these things we do are external. However, true health comes from within.
The vital role that vitamins and nutrients play in keeping our hair healthy cannot be overlooked. Hair is made healthy by these vitamins. And just like the rest of your body, your hair also needs a variety of vitamins to keep it healthy and to grow.
Deficiency in the necessary vitamins will lead to unhealthy hair and, subsequently, hair loss is known as alopecia. Uncontrollable factors like age, hormones, and genetics affect our hair, but we can determine the regulation of our Vitamins to counteract or at least minimize the hair loss.
The Best Vitamins That You Can Opt For
We bet you’re looking to jump in on these vitamins. So, here are five vitamins and three other nutrients that may be important for hair growth.
Vitamin A is essential for the growth of all cells, including hair. Vitamin A helps in the production of sebum which is an oily substance produced by the skin glands. Sebum helps to moisturize the scalp, thereby keeping your hair healthy and helping it grow. A deficiency in vitamin A will lead to hair problems. It may even lead to hair loss.
You can get vitamin A from foods high in beta-carotene like carrots, sweet potatoes, kale, spinach, and animal products like eggs, milk, yogurt, and cod liver oil rich in vitamin A. In place of these foods, you can buy Vitamin A supplements.
B-vitamins are great for your hair. In fact, biotin, which is a type of B-vitamin, is one of the best known when it comes to vitamins. B-vitamins help to create red blood cells. The red blood cells carry nutrients and oxygen to the hair follicles and the scalp.
A deficiency in biotin leads to hair loss. Biotin is used as a treatment for hair loss. However, it appears to work better for people who are already deficient and suffering from hair loss instead of healthy people.
You can get B-vitamins from many foods like fish, meat, almonds, seafood, whole grains, dark and leafy greens, animal foods (which are a good source of Vit. B12), etc. You can also use B-Vitamin supplements.
You can damage your hair and the growth blocked due to the activities of free radicals. Vitamin C is the vitamin that acts as an antioxidant. It helps to protect against the effects of the free radicals.
Vitamin C also helps the body to create a protein called collagen. Collagen plays an important role in determining your hair structure. Vitamin C helps your body to absorb iron, another essential nutrient for hair growth. Vitamin C also keeps your hair from aging.
You can get vitamin C from fruits like citrus fruits, strawberries, guavas, peppers, etc.
Alopecia is caused by a deficiency in the level of vitamin D. Vitamin D plays a role in hair production. It helps in the creation of hair follicles. Without hair follicles, your hair cannot grow out of your scalp. Its role in hair growth is, however, not fully understood.
Unlike the B-vitamins, Vitamin D does not occur naturally in most foods that we consume. As a result, many people don’t have sufficient amounts of Vitamin D. It is advisable to ensure that you increase your intake of the vitamin.
To increase your intake, you need more exposure to the sun. You can also find sun rays to produce Vitamin D. Vitamin D in cod liver, fatty fish, some types of mushrooms, and fortified foods.
Vitamin E is similar to Vitamin C in its function. It functions as an antioxidant. It prevents oxidative stress and also boosts hair growth. You can get vitamin E from sunflower seeds, spinach, almonds, and avocados.
Apart from the vitamins discussed above, certain nutrients play a role in hair growth. They are Protein, Iron, and Zinc.
Iron is good for hair growth and maintaining healthy hair. It helps the red blood cells in carrying oxygen to your cells. Iron is an important mineral in different bodily functions, not just in hair growth.
Iron can be sourced from eggs, clams, spinach, oysters, red meat, and lentils. A deficiency causes anemia. This results in hair loss, and it occurs majorly in women.
Zinc helps in the growth and repair of hair tissues and ensures the proper functioning of the hair follicles’ oil glands.
Zinc deficiency leads to hair loss. However, too much zinc is also dangerous. It can contribute to hair loss. Therefore getting your zinc from whole foods is advised. This includes foods like lentils, beef, spinach, wheat germ, oysters, pumpkin seeds.
You can also purchase Zinc supplements. They help reduce hair loss that occurs due to a zinc deficiency and stimulate hair growth.
Protein is the most important nutrients in the hair. It almost makes up the entirety of the hair. It is essential for hydrating hair, keeping it healthy, and stimulating growth. A deficiency in hair protein will decrease hair growth and lead to hair loss.
To get hair proteins, all you have to do is consume proteins. Deficiency in proteins is extremely rare because it makes up so many common foods.
For healthy hair and to prevent hair loss, it is essential that you consume the necessary vitamins in the right amount. If you don’t have access to the foods, you can purchase a supplement. Your hair is part of your body. Keep your hair healthy the same way you keep your body healthy.
As you consume the right vitamins, be sure also to take care of your hair. Shampoo and conditioner regularly, hydrate your hair, keep it moisturized, limit perms and strong dyes to keep your hair healthy. You’ll find that all these will combine to give your hair the best experience possible.