Nutrition is a critical part of hair health. A poor diet is a common cause of brittle hair and hair loss. There is a wide range of vitamins and minerals that are good for hair. Some need to be supplemented, eaten on a daily basis, or incorporated into your meals a couple of times a week. Hair will show rapid improvement if you maintain the necessary nutrients.
Water-Soluble Vitamins
Vitamins that are not stored in the body and must be replenished daily are called water-soluble vitamins. A deficiency of these vitamins can cause hair loss. The most important water-soluble vitamins for the hair are all the B vitamins and vitamin C.
The entire B-vitamin complex is important for fostering healthy hair, and prevents hair loss and baldness. Whole grains, meats, and potatoes are excellent sources of B vitamins.
Vitamin C increases circulation in the scalp to encourage hair growth, and it also enables the body to absorb minerals important for healthy hair. The best food sources of vitamin C are citrus fruits and peppers.
Fat-Soluble Vitamins
Vitamins that are absorbed in the intestinal tract are considered fat-soluble vitamins. The fat-soluble vitamins that are best for healthy hair are vitamins A, D, and E.
Vitamin A prevents a dry scalp and brittle hair growth by regulating sebum production to create the correct amount of moisture for healthy hair to grow. The best sources of vitamin A are carrots, spinach, and liver.
Baldness is directly linked to a deficiency in vitamin D. Vitamin D can be found in fatty fish oils, but a more common source is sunlight for about 10 to 20 minutes a day. In addition to these sources, milk in the United States is fortified with vitamin D to boost calcium absorption.
Vitamin E heals damaged skin on the scalp to foster healthy hair growth. Rich sources of vitamin E are vegetable oils, nuts, and seeds.
Minerals
Minerals are vital for hair growth and health, but they work together. Each one is absorbed only when other minerals are present. Because of this, multivitamins along with a balanced diet are very important in ensuring that your body receives all necessary nutrients. The most important minerals for hair are calcium, zinc, and iron.
Calcium needs magnesium to be successfully absorbed into the body, yet a deficiency of calcium causes brittle hair. Those who believe they get enough calcium can still be deficient if their magnesium intake is insufficient. Dairy products are a good source of calcium, and green leafy vegetables such as spinach are an excellent source of magnesium.
The mineral zinc helps to create a healthy scalp, and without it, dandruff and flakiness can occur. Red meat, poultry, and fortified cereals are high in zinc.
Iron, which produces hemoglobin and is responsible for the oxygenation of red blood cells, is necessary for healthy hair. Lean meat and eggs are two good sources of iron.
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