The Best Vitamins For Thick Hair Growth
Hair loss affects both men and women at all stages of the life. It happens due to nutritional deficiency, oxidative damage, improper hair care and pollution. Intrinsic factors such as hormonal imbalance and genetics also play a role.
If you are losing your hair due to lack of nutrition oroxidative, stress proper supplementation can help.
Extrinsic Factors That Cause Hair Fall
Whatever we eat is processed into energy and free radicals are released that are unstable molecules causing oxidative damage. However, antioxidants by giving a spare electron to free radicals neutralize them and make them stable. The process of oxidation naturally occurs in the body. If we do not have proper intake of antioxidants the unstable free radicals increase in number and damage protein, lipid and fatty tissues that acts as building blocks of our hair.
For all-over health and well-being,a balanced diet is very important. Eating proper diet is also important for healthy and strong hair. Eat foods rich in protein, vitamins and minerals.
No doubt how much we try to eat a balanced diet we may miss the daily-recommended amount of some essential minerals and vitamins. This is where the role of right supplements come to support the all over health.
#1. Vitamin D
Study show that vitamin D is very important for hair growth. People suffering from vitamin D deficiency suffers from hair loss. Vitamin D deficiency affects about millions of people worldwide. Incorporating vitamin D in your daily routine help to promote the growth of hair follicle. The natural source of vitamin D is sunlight. Expose your bare skin to morning sunlight for at least 15 minutes three times in a week. If you are unable to get enough sunlight exposure, take vitamin D supplements after consulting a health care provider.
#2. Vitamin C
Antioxidants are important to neutralize free radicals. Free radicals cause damage to hair. Vitamin C is a powerful antioxidant that limits the oxidative damage caused due to free radicals. Vitamin C is required to produce collagen that has essential role in the structure of hair. Vitamin C in addition supports iron absorption and treat anaemia. Rich sources of Vitamin C include citrus fruits, broccoli, Indian gooseberry and guava.
Biotin, also known as vitamin H or vitamin B7 helps the body to breakdown protein that are required for the healthy growth of nails and hair. Most of the people get biotin through animal products such as meat, and dairy. If you are vegan, you are at the risk of vitamin b7 deficiency and may require supplementation.
#4. Vitamin E
Poor scalp health leads to lustreless hair. For healthy scalp, vitamin E is essential. It provides the hair with strong base to grow. Vitamin E preserves protective Lipid layer and reduces oxidative stress. Rich sources of Vitamin E include green leafy vegetables, olive oil, nuts and sunflower oil. Other sources include fortified foods like breakfast cereal and wheat. Most of the people do not get sufficient vitamin E through diet supplementation. However, too much vitamin E may put you into risk so better consult your doctor before starting any new supplement.
Zinc is required to boost body immunity and has a positive impact on the growth and repair of hair. Deficiency of zinc cause hair loss. Foods rich in zinc are poultry, red meat, oyster, beans nuts, whole grain,dairy and fortified breakfast cereals. Nevertheless, if you are not getting enough zinc from your diet supplementing can help.
Protein is building blocks of cells. It is required for growth and development of muscles. In addition, it supports the growth of nails and hair. Rich sources of protein include dairy, eggs, lean meat, poultry, fish, beans and legumes. Several protein powders are also available in the market. You can choose the best after going through the ingredient list.
Iron is used by the body to make red blood cells that carry oxygen. Iron deficiency leads to anaemia and is one of the major cause of hair loss especially in females. Include foods rich in iron in your diet such as beans, green leafy vegetables, dried fruits, fortified grains, red meat, and poultry. Also after Consulting your doctor you may add iron supplement to your diet.
#8. Vitamin A
Vitamin A is required by the skin glands to make sebum. It keeps the scalp moisturized and hair healthy. Deficiency of Vitamin A may lead to hair loss. Foods that are rich in vitamin A include yellow fruits and vegetables such as sweet potatoes, carrot and pumpkin and green leafy vegetables such as spinach and Kale. Excess of Vitamin A also contributes to hair loss so before taking any supplement to consult your doctor.
The bottom line is that your hairs need nutrients. Eat healthy food and grow healthy hairs.