Hair is an important factor for women and men as it can improve an individual’s personal appearance. By taking the proper care, we can maintain healthy hair. There are so many things in which the hair is related such as our daily lifestyle, food, exercise, care and many other physical factors.
The suitable diet, vitamins and minerals is always helpful for the healthy hair which can give shine, conditioning which can improve the look of the hair. To properly condition your hair you must get to the root of the matter – your hair follicles. Most people lack the proper vitamins and minerals that are needed to stay healthy, this includes the hair. Your hair needs constant nourishment!
The cycles of growth of each follicle consist of the building up and tearing down of the structure. Any nutritional deficiencies can lead to thinning hair or even total baldness. It is a well-known fact that an under-active thyroid can result in frizzy or brittle hair while an overactive thyroid turns hair greasy and limp. However, hair-conditioner, scalp-oils, massages, and avoiding all external causes of hair-stress may sometimes help, but this is not enough. Your hair, like other parts of your body, needs nourishment. Your body only requires so many vitamins per day and simply discharges the excess. You can still eat healthy and take vitamins for the overall effects. e.g., bones, skin, brain function, energy, etc.
How vitamins and minerals are essential for hair?
Your hair especially craves copper to maintain vibrant color, iron for strength, and trace amounts of zinc & magnesium for growth.
Selenium strengthens hair strands and you can get this from seafood, meat broccoli, onions, tomatoes, yeast, corn oil, brown rice, molasses.
Protein is the main component of hair and will help to ensure proper hair growth.
Vitamin A is an essential vitamin to help you with hair loss and thinning hair. However, be sure to not take more than 25,000 IU daily as it could lead to more hair loss or other severe problems.
Vitamin B-1 is essential for healthy growth of hair, skin, muscles, brain and nervous system. Is useful in times of stress and have also been used to treat fatigue, irritability, and depression.
Niacin (Vitamin B3) – Promotes scalp circulation. Food sources: Brewer’s yeast, wheat germ, fish, chicken, turkey and meat. Daily dose: 15 mg. Warnings: Taking more than 25 mg a day can result in “niacin flush” – a temporary heat sensation due to blood cell dialiation.
Omega-3 fatty acids have also been shown to be a key factor in skin, nail and hair health.
Vitamin B-complex – 50 mg. of the major B-vitamins (including folate, biotin and inositol)
Vitamins C and E – Topical Vitamin C can prevent the consequences of prolonged sun exposure which can lead to skin cancer. Supplementation with natural Vitamin E in 400 mg per day has been noted to reduce photo damage, wrinkles and improve skin texture.