The best way to strengthen hair and reduce hair loss is to use the right foods that promote hair growth and provide nutrients to the human body. In this article, we will introduce you to nutrients to strengthen and grow hair.
Many consider healthy and fresh hair as a sign of health and beauty. Hair, like other parts of the body, needs various nutrients to be healthy and grow. Many nutritional deficiencies lead to hair loss.
Although factors such as age, genetics and hormones affect hair growth, the main key is to have the best nutrition. Here we tell you 5 vitamins and three other nutrients that are important for hair growth.
1. Vitamin A
All cells need vitamin A to grow, including hair. Hair is the fastest growing tissue in the human body. Vitamin A helps the glands to produce an oily substance called sebum. Sebium moisturizes the scalp and helps maintain hair health. A diet lacking in vitamin A can lead to many problems, such as hair loss. The important thing about taking vitamin A is that large amounts of this vitamin can be dangerous. Studies have shown that excessive consumption of vitamin A leads to hair loss.
* Sweet potatoes, carrots, pumpkins, spinach and kale are rich in beta-carotene, which is converted into vitamin A. You can also get vitamin A through animal products such as milk, eggs, and yogurt. Cod liver oil is also a very good source of this vitamin.
2. Group B vitamins
One of the best vitamins for hair growth is a type of B vitamin called biotin. Biotin deficiency can cause hair loss in humans. Biotin is used in hair loss treatments and those who are deficient in this vitamin can get the best results from these treatments; Of course, deficiency of this vitamin happens very rarely because it is naturally present in a wide range of foods.
Other group B vitamins help the production of red cells in the body; Red cells carry oxygen and nutrients to the scalp and hair follicles. These processes are important for hair growth.
Iron helps red cells deliver oxygen to the cells. This process plays a fundamental role in many body functions, such as hair growth. Iron deficiency, which causes anemia, is one of the main causes of hair loss, which is especially common in women
* You can get B group vitamins from many foods; For example, whole grains, almonds, red meat, fish, seafood, and dark leafy vegetables.
Additionally, animal foods are the only ideal source of vitamin B12. Therefore, if you are a vegetarian, you need to take this vitamin supplement.
3. Vitamin C
Free radical damage can prevent hair growth and include hair loss. Vitamin C is a powerful antioxidant that protects against oxidative stress caused by free radicals. Your body needs vitamin C to produce a protein called collagen. Collagen is an important part of hair structure.
* Vitamin C can help absorb iron in the body; Iron is also an essential substance for hair growth. Strawberries, peppers, guavas, and citrus fruits are all good sources of vitamin C.
4. Vitamin D
Vitamin D deficiency causes hair loss and baldness. Research has also shown that vitamin D helps create new follicles; Follicles are tiny holes in the scalp where new hair grows. Most people do not get enough vitamin D and should increase its consumption.
* Your body produces vitamin D when exposed to direct sunlight. Good sources of vitamin D include fatty fish, cod liver oil, some mushrooms, and fortified foods.
5. Vitamin E
Vitamin E, like vitamin C, is an antioxidant that protects against oxidative stress. In a study, it was found that those who had hair loss problems, after taking vitamin E supplements for 8 months, their hair growth increased by 34.5%.
*Sunflower seeds, almonds, spinach and avocado are very good sources of vitamin E.
6. Iron
Iron helps red cells deliver oxygen to the cells. This process is essential for many bodily functions, such as hair growth. Iron deficiency, which causes anemia, is one of the main causes of hair loss, which is especially common in women.
7. Zinc
Vitamin D deficiency causes hair loss and baldness. Research has also shown that vitamin D helps create new follicles; Follicles are tiny holes in the scalp where new hair grows
Zinc plays an important role in hair tissue growth and repair. Zinc helps the sebaceous glands around the follicles to function properly. Hair loss is one of the common symptoms of zinc deficiency. Studies have shown that taking zinc supplements can reduce hair loss caused by zinc deficiency. However, it is better to get zinc from your diet.
* Foods that have a high surface: veal, spinach, wheat germ, pumpkin seeds and lentils.
8. Protein
Hair is made almost entirely of protein. Consuming enough protein is important for hair growth. Animal studies have shown that protein deficiency can lead to reduced hair growth and even hair loss.
Do we need to take strengthening supplements for our hair?
Food is the best source of essential vitamins for hair growth. But if you can’t get enough through your diet, supplements can be helpful. Remember that excessive consumption of vitamins and minerals is harmful if you do not have a deficiency. So consult your doctor to determine if you have a deficiency or not. Finally, the best way to provide the necessary nutrients is a balanced diet from healthy and natural sources.
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28 November 2016 10:04
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