There has been a great debate that whether you eat has any effects on how well the hair will grow? It certainly makes the difference. Healthy hair growth needs a wide range of vitamins. The hair reflects the overall state of the health and if you are very engaged eating any healthy diet, and you face tremendous stressful life, the hair will reflect it too!
There are several vitamins that can directly affect your hair. The first of these vitamins is Iron. An iron deficiency in your body can cause Anemia, which will affect your hair. If you think this could be contributing to your hair loss, consult with a doctor before taking an iron supplement, because too much iron can be just as bad as too little.
Hair loss generally indicates a deficiency in vitamin B1, vitamin C, lysine and iron. Vitamin C's antioxidant properties help to make skin and hair healthy by aiding body metabolism, and converting fat and carbohydrates into energy. It helps in the development of healthy collagen that binds tissues together. Hence it is effective in preventing breakage and split ends. Vitamin C is present in good quantities in Citrus fruits, strawberries, pineapple, tomatoes, green peppers, potatoes and most dark green vegetables. A daily dose of 60 mg is recommended for good health. Vitamin B1 or Thiamine aids in protein building and thus makes the hair healthy, giving it volume, shine and a good texture. This is ensured by providing nutrition to the scalp. Other vitamins that help to prevent hair loss in women are: other Vitamin B complex vitamins like Biotin, Inositol, Niacin and vitamin E.
Most vitamins are derived from food. The most common food-based sources of vitamins are: citrus fruits, green vegetables, fruits like pineapple, strawberries, kiwi, potatoes, green peppers, cheese, vegetable oils, soybean, raw seeds, dried beans, wheat germ oil, brewer's yeast, whole grains, eggs, liver, rice, milk, fish, turkey, chicken and red meat. Other nutrients required by the body are proteins and minerals like iron, calcium, zinc, magnesium and essential fatty acids.
Hair loss prevention
The female portion of society will be glad to know that hair loss is more pronounced in men than in women. This is due to the presence of the androgen Dihydrotestosterone (DHT) in men which tend to kill the hair follicles and prevent production of new hair. Androgens are present in women as well, but the high concentrations of estrogen, the female hormone, in a woman's body protects the hair follicle and prevents it from being killed by the androgens present. It is only after menopause that women begin to experience noticeable hair loss.
Vitamin A is an antioxidant that promotes the production of healthy sebum found in the scalp. A good supply of this vitamin can be found in fish liver oil, meat, milk, cheese, eggs, spinach, broccoli, cabbage, carrots, apricots, and peaches. Limit your intake to around 5,000 IU. Consuming more than 25,000 IU a day is toxic and can aggravate hair loss instead of curing it and it can lead to other health problems as well.
Vitamin B3, or niacin also promotes circulation in the scalp. This vitamin is found in brewer's yeast, wheat germ, fish, chicken, turkey, and meat. Recommended intake is 15 mg, and it should be noted that taking more than 25 mg a day may cause a burning sensation due to blood cell dilation called niacin flush.
There are hundreds of products in the market that promise to ensure good hair growth. These products contain the necessary vitamins, proteins and minerals that promote hair growth. They can be in the form of external applicants like oils, shampoos, conditioners and sprays or they can even be in the form of tablets or capsules suitable for internal ingestion. Products for external applications do not have a very durable effect while vitamin supplements in the form of capsules have a more lasting effect on the hair growth.
Vitamin E
Also included in the vitamins for hair loss prevention is vitamin E. Vitamin E can be found in leafy green vegetables, such as lettuce and spinach as well as in nuts and whole grains. Vitamin E is essential for promoting healthy blood flow, which in turn helps to ensure that the scalp has adequate blood circulation as well.
Malnutrition and not getting enough of your daily vitamins in your diet can cause hair loss. Poor eating habits cause baldness and while hair loss is hereditary, it can be prevented or lessened to some extent. Feed your body what it needs and your hair will benefit.
Prevent Hair Loss Through Nutrition
Your diet plays a big role in your overall health and does affect hair loss. The best practice is to eat right to prevent hair loss rather than search for a treatment after you've started losing it.
Tips for Eating to Prevent Hair Loss
? Eat a balanced diet with plenty of fruits, vegetables, grains, protein and healthy fats.
? Increase your intake of dark leafy vegetables.
? Avoid fad diets and quick weight loss plans.
? Eat super foods like broccoli and berries that are packed with vitamins and nutrients.
? Drink plenty of water.
? Avoid overcooking vegetables because it robs them of their nutrients.
Vitamins for Hair Loss
Vitamins are essential for a healthy body, inside and out. Whether your goal is to prevent hair loss or to enhance the growth of new hair, vitamins play a key role in hair health.
Most of the vitamins your hair needs can be attained through a healthy diet. Some vitamins that are especially helpful for hair loss are:
? Biotin: found in brown rice, green peas, lentils, oats, seeds, and walnuts.
? Inositol: found in raisins, nuts, wheat germ, brown rice, bananas, and liver to promote hair growth.
? Vitamins B-6 and B-12: found in peas, carrots, soy, bran, nuts, and eggs.
? Vitamin A: found in carrots, spinach, flax seed oil, and walnuts.
? Copper: found in nuts, cereal, potatoes, vegetables and meat.
? Iron: found in fish, liver, cereal, and almond to avoid anemia.
? Iodine: found in salt, seafood, vegetables, meat and eggs.
? Protein: found in beef, pork, poultry, peanut butter, and eggs.
? Silica: found in sprouts, potato skins, peppers and cucumbers.
? Folic acid: found in leafy vegetables, wheat, sprouts, nuts, and poultry.
? Vitamin E: Found in avocados, nuts, and olive oil.
? Vitamin C: found in fruits and vegetables to increase the absorption of iron and increase blood flow to the hair follicles on the scalp.
A diet lacking any of these essential vitamins can sometimes be seen as hair loss. Having a healthy balance of foods that include these vitamins will keep your hair shiny, strong and full. Proper nutrition and vitamins will prevent rapid hair loss and slow the aging process.
Both Scott Gillespie & Paul Muller are contributors for EditorialToday. The above articles have been edited for relevancy and timeliness. All write-ups, reviews, tips and guides published by EditorialToday.com and its partners or affiliates are for informational purposes only. They should not be used for any legal or any other type of advice. We do not endorse any author, contributor, writer or article posted by our team.
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