While some individuals are fortunate to possess naturally beautiful hair that turns head.The majority of us must work hard to achieve luscious locks.Finding the appropriate diet,products,supplements or treatments to promote hair growth can be a daily struggle. So today I’ll go through some essential vitamins and minerals which helps with natural growth.
1. Protein: The Hair Building Blocks
While most people associate protein with muscle growth and development it is also what makes up most of your hair. It’s a macronutrient, which means that unlike vitamins and minerals your body requires a large amount of it.
Good Food sources for protein are eggs, fish, legumes, nuts.
If you don’t get much protein from your diet, try protein powder. This will ensure your body gets what it needs to help support strong muscles hair and nails.
Products which provide proteins such as keratin treatments and protein masks, repair and restore hair’s structure too. Products rich in Protein help in
– Improving elasticity
– Enhancing the strength
– Reducing breakage
– provides Smooth texture to
2. Collagen: Boosting Hair Growth
You may heard of drinking collagen for better skin but the ingredient may also benefit. It is even believed that eating more collagen may transfer to hair and scalp health. The more collagen you have the more youthfull your skin will appear and the healthier your hair will be.
Best food sources for collagen are beef bone broth, gelatin, meat organs especially liver, kidney.
3.Vitamin C: Collagen Booster
Vitamin c, also known as Ascorbic acid, can aid in production of collagen, an important part of hair structure. It aids the production of antioxidants that fights with free radicles. It also helps in the absorption of iron, an essential mineral for hair growth. Vitamin c also prevent your hair from aging faster. Vitamin C-rich diet can have a significant impact on your hair’s health, like it,
– Improving texture
– Enhances strength
– Reduces breakage
– Speeds up growth
Good Food sources for vitamin c are lemon, oranges, grapefruit, tomato, strawberries, blueberries, raspberries, broccoli ,cauliflower, spinach, spinach guava and parsley
4.Biotin;Supports Hair Growth
Biotin is commonly known for a vitamin for its growth .It is one of the 12 nutrient in vitamin B Family. When its effects were studied on a group of people to understand its function in its growth and development, then those individuals who were having poor growth after receiving biotin showed positive response in their hair growth.
Biotin’s role in hair growth:
– gives new life to follicles
– Increases thickness
– improves strength
– Supports elasticity
What happens when a person is not consuming enough biotin?
It can cause thinning & loss of hairs
Good Food sources of biotin are: eggs, liver, Whole grains like brown rice, quinoa, whole wheat and nuts like peanuts, walnut and almonds.
5. Iron: The Oxygen Carrier
Function of iron cannot be overlooked in fact it is the most important one. Iron binds to oxygen and carries it to it’s follicles, promoting healthy growth.
Extensive studies have shown that one of the major causes of its loss in 30 percent of women before the age of 50 is due to lack of iron. Its deficiency is seen as one of the leading causes of female pattern of hair loss.
The best food sources for iron are meat, poultry, fish, breakfast cereals, lentils, kidney beans, spinach, raisins, apricot and tofu.
6. Zinc: Restores hair Growth
This powerful micronutrient is often overlooked yet it helps in maintaining the functions of sebaceous glands on the scalp and repairs damage. Zinc levels are lower in the blood of men experiencing male pattern baldness. However, there is no evidence that it can reverse baldness, but a deficiency can lead to hair loss.
When zinc levels are ideal Hair’s:
- Development speeds up
- Follicles get fundamental supplements needed for their strength and resilience.
- Breakage and split ends significantly decrease
The Best food sources for zinc are oysters, nuts, pumpkin seeds, chickpeas beef, meat, legumes, green beans, dark chocolates, whole grains and shellfish.
7. Omega-3 Fatty Acids: Healthy Scalp friend
to stay hydrated, giving enough of these essential fatty acids to prevent dry scalp and help your head to grow and shine. When there is enough omega-3 in body
-growth speeds up
– Dandruff disappears as scalp is moisturized
Best food sources for omega 3s are
Wild Salomon and other fatty fish like sea bass and mackerel twice a week will ensure a healthy dose of omega 3. Plant drive sources includes flaxseeds, walnuts, soybeans and canola oil
8.Vitamin E: Antioxidant Protection
Vitamin E has antioxidant properties that fights free radicals. That means it reduces cell damage and may lead to good growth and may also make your hair healthier.
By adding vitamin e capsules to your regular oil efficacy of hair oil is increased to two folds, thus adding an extra layer of protection and restores lost shine.
Some best food sources for vitamin e are
Nuts like almonds, pecans, walnuts and, Seeds like sunflower seeds, pumpkin seeds.
9.Vitamin A: Hair Growth Booster
Vitamin A is one of the four fat soluble vitamins .Studies show that it plays an important role in development of tissues, skin, hair and sebaceous glands. Sufficient vit A intake results in optimal sebum production which helps moisturize the scalp for healthy hair growth.Deficincy of this vitamin may lead to alopecia which is a condition that causes hair-fall in small patches. Though it is important to give enough vit a, excess amounts can reduce follicles and leads to hair fall.
Best food sources for vitamin A are sweet potatoes, carrots, spinach, milk and dried apricot and mangoes
10.Vitamin D: The Hair Strength Connection
Vitamin D is important for nourishing follicles, promoting growth and strengthening them.When vitamin D levels are at its best there is increased hair growth and strength and less breakage.
Best food sources of vitamin D are fatty fish like salmon, mackerel, sardines and sweet potato, avocados.
Note
While your locks are primarily made of protein they are also made of water and they need to maintain their moisture to avoid dryness and breakage so always make sure that you are replenishing yourself by drinking enough water each day. Eating water rich fruits and vegetables also helps with hydration of your mane.
In a nutshell
While these vitamins and minerals are essential for hair growth they are equally important for the healthy functioning of your body as well and their deficiency can be really harmful. By adding these nutrients to your diet you’ll be unlocking the secrets to radiant, strong, and vibrant hair.
I am a dentist, baker, and fitness and health enthusiast with a passion for living life to the fullest. I am foodie and explorer, always seeking new adventures and flavors. Currently working on my own skincare brand.
