Many people consider healthy-looking hair to be a sign of overall health or beauty. Hair, like any other part of your body, requires a variety of nutrients in order to be healthy and grow. Many nutritional deficiencies have been linked to hair loss. While age, genetics, and hormones all have an impact on hair growth, optimal nutrient intake is critical. The following are 5 vitamins and 3 other nutrients that may be beneficial to hair growth.
Vitamin A is required for the growth of all cells. This includes hair, the human body's fastest-growing tissue. Vitamin A also aids in the production of sebum, an oily substance produced by skin glands. Sebum moisturizes the scalp and contributes to the health of the hair. Vitamin A also improves the success rate of hair transplant.
Vitamin A deficiency can cause a variety of issues, including hair loss. While getting enough vitamin A is important, getting too much is not. Too much vitamin A, according to research, can also contribute to hair loss.
Beta-carotene, which is converted into vitamin A, is abundant in sweet potatoes, carrots, pumpkins, spinach, and kale. Animal products containing vitamin A include milk, eggs, and yogurt. Cod liver oil is an especially good source.
Biotin, a B vitamin, is one of the most well-known vitamins for hair growth. Human hair loss has been linked to biotin deficiency in studies. Despite the fact that biotin is used as an alternative hair loss treatment, those who are deficient achieve the best results. Deficiency, on the other hand, is extremely rare because it occurs naturally in a wide variety of foods. There is also a lack of research on whether biotin is effective for hair growth in healthy people.
Other B vitamins aid in the formation of red blood cells, which transport oxygen and nutrients to the scalp and hair follicles. These procedures are necessary for hair growth. B vitamins are found in a variety of foods, including whole grains, almonds meat, fish, and seafood, as well as dark, leafy greens. Furthermore, the only good sources of vitamin B12 are animal foods. Consider taking a supplement if you eat a vegetarian or vegan diet.
Damage from free radicals can stifle growth and cause your hair to age. Vitamin C is a potent antioxidant that aids in the prevention of oxidative stress caused by free radicals. Furthermore, your body requires vitamin C to produce collagen, a protein that is essential for hair structure.
Vitamin C also aids in the absorption of iron, a mineral required for hair growth. Vitamin C is found in strawberries, peppers, guavas, and citrus fruits.
Alopecia, or hair loss, has been linked to low vitamin D levels. Although vitamin D is thought to play a role in hair production, most research has concentrated on vitamin D receptors. It is unknown what role vitamin D plays in hair growth. Having said that, most people do not get enough vitamin D. Increasing your intake may still be a good idea.
Direct contact with the sun's rays causes your body to produce vitamin D. Fatty fish, cod liver oil, some mushrooms, and fortified foods are all good sources of vitamin D.
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