Generally, Healthy looking hair is a sign of good health or beauty. Hair also needs a variety of nutrients to be healthy and grow. And so, sometimes many nutritional deficiencies are lead to hair loss.
So in this article, you’ll get information about nutrients that are very essential for healthy hair. You just need to stick with this article for the next few minutes.
Here are 5 nutrients that may be important for hair growth and also food sources from where you’ll get these vitamins and nutrients.
Iron deficiency causes anemia, it is a major cause of hair loss. It’s especially common in women.
Iron helps red blood cells to carry oxygen to your cells. Due to which it is an important mineral for many bodily functions, including hair growth.
You need to add iron to your everyday diet. By adding these foods in your diet you’ll get enough amounts of iron which include clams, oysters, eggs, red meat, spinach, and lentils.
If you can’t add iron to your daily diet, you can also take iron supplements.
Zinc plays a vital role in hair tissue growth and repair. It also helps to keep the oil glands around the follicles working properly.
Hair loss is a common symptom of zinc deficiency. Studies show zinc supplements reduce hair loss caused by zinc deficiency.
However, some reports supplementing with too high of a dose can also lead to hair loss. Due to this, it may be better to get your zinc from whole foods.
You can take these following foods which are high in zinc: oysters, spinach, wheat germ, pumpkin seeds, and lentils.
3. Vitamin C
Free radical damage can block the growth and cause your hair to age. Vitamin C is an important antioxidant that helps protect against the oxidative stress caused by free radicals.
Your body needs vitamin C to create a protein known as collagen which is an important part of the hair structure. Vitamin C also helps your body absorb the iron that is a mineral necessary for hair growth.
Foods are good sources of Vitamin-C: Strawberries, peppers, guavas, and citrus fruits.
It is one of the best-known vitamins for hair growth which is also called biotin.
Studies show that biotin deficiency is one of the reasons for hair loss in humans. Although biotin is used as an alternative hair-loss treatment, those who are deficient have the best results.
Other B-vitamins help create red blood cells, which carry oxygen and nutrients to the scalp and hair follicles.
You can get B-vitamins from many foods: whole grains, almonds, meat, fish, seafood, and dark, leafy greens.
Animal foods are the only good sources of vitamin B12. So if you’re following a vegetarian or vegan diet, consider taking a supplement.
5. Vitamin E
Vitamin E is also an antioxidant that can prevent oxidative stress.
In one study, people with hair loss experienced a 34.5% increase in hair growth after supplementing with vitamin E for 8 months. You can check with google also.
Good sources of vitamin E are Sunflower seeds, almonds, spinach, and avocados.
You can also take vitamin E supplements.