Eight Nutrients That Help Hair Growth and Prevent Hair Loss

Also read Best Hair Growth Oils BiocosPK.

Hair Growth Nutrients

1. Vitamin A

All cells need vitamin A to grow. This includes hair, the fastest growing tissue in the human body. Vitamin A can also help skin glands produce oily substances called sebum. Sebum can moisturize the scalp and help keep hair healthy. A diet lacking vitamin A may cause hair loss. Although getting enough vitamin A is important, too much can be dangerous. Studies have shown that excessive consumption of vitamin A can also cause hair loss. Sweet potatoes, carrots, pumpkin, spinach and kale are rich in carotene, which can be converted into vitamin A. Vitamin A can also be found in animal products such as milk, eggs and yoghurt. Cod liver oil is a particularly good source.

 

Tips: Your hair needs vitamin A to stay moisturized and grow. Its sources include sweet potatoes, carrots, spinach, kale and some dairy products.

2. Vitamin B complex

Vitamin B complex, also known as biotin, can promote hair growth. Studies have pointed out that a lack of vitamin B complex can cause human hair loss. Vitamin B complex can be used as a treatment for hair loss. However, people who are deficient in vitamin B are very rare because it is naturally present in many foods. Vitamin B helps produce red blood cells, which carry oxygen and nutrients to the scalp and hair follicles, which are important for hair growth. You can get B vitamins from many foods, including whole grains, almonds, meat, fish, seafood and dark leafy vegetables. In addition, animal food is the only good source of vitamin B12. Therefore, if you are a vegetarian, please consider taking supplements.

 

Tips: Vitamin B complex helps to bring oxygen and nutrients to the scalp, helping hair growth. Whole grains, meat, seafood, and dark leafy vegetables are all good sources of B vitamins. Different scalp problems such as scalp inflammation scalp eczema and other infection/damage conditions, can all cause hair loss.

3. Vitamin C

Free radical damage can prevent growth and cause hair to age. Vitamin C is a powerful antioxidant that helps fight oxidative stress caused by free radicals. In addition, your body needs vitamin C to produce a protein called collagen, which is an important part of the hair structure. Vitamin C can also help the body absorb iron, which is an essential mineral for hair growth. Strawberries, peppers, guava, and citrus fruits are all good sources of vitamin C.

 

Tips: Vitamin C is necessary for the production of collagen and can help prevent hair ageing. Good sources include pepper, citrus fruits and strawberries.

4. Vitamin D

Lack of vitamin D may cause baldness. Studies have also shown that vitamin D may help to produce new hair follicles, which are tiny pores on the scalp, which can grow new hair. Vitamin D is thought to play a role in hair growth, but most of the current research focuses on vitamin D receptors. The actual role of vitamin D in hair growth is unclear. Most people don't get enough vitamin D, so increasing their intake is still a good idea. Your body usually produces vitamin D through direct contact with sunlight. The dietary sources of vitamin D include fatty fish, cod liver oil, and some mushrooms and fortified foods.

 

Tips: The actual role of vitamin D in hair growth is unclear, but hair loss may be related to vitamin D deficiency, so you can increase vitamin D levels by sunbathing or eating certain foods.

5. Vitamin E

Similar to vitamin C, vitamin E is an antioxidant. In a study, people with hair loss increased their hair growth by 34.5% after supplementing with vitamin E for 8 months. The use of a placebo (placebo) only increased by 0.1%. Sunflower seeds, almonds, spinach and avocado are all good sources of vitamin E.

 

Tips: Vitamin E helps prevent oxidative stress and promote hair growth. Good dietary sources include sunflower seeds, almonds, spinach and avocados.

6. Iron

Iron helps red blood cells bring oxygen into the cells. This makes it an important mineral for many body functions, including hair growth. Lack of iron can cause anaemia and also be the main cause of hair loss. It is especially common in women. Foods high in iron include clams, oysters, eggs, red meat, spinach and lentils.

 

Tips: Iron deficiency is the main cause of hair loss, especially among women. The best sources of iron include clams, oysters, eggs, red meat, spinach and lentils.

7. Zinc

Zinc plays an important role in the growth and repair of hair tissue. It also helps to make the oil glands around the follicle work properly. Hair loss is a common symptom of zinc deficiency. Studies have shown that zinc supplements can reduce hair loss caused by zinc deficiency. However, some people from the past also said that supplementing too high a dose may also cause hair loss. Therefore, it is best to get zinc from whole foods. Foods high in zinc include oysters, beef, spinach, wheat germ, pumpkin seeds and lentils.

 

Tips: The mineral zinc can improve hair growth for people who lack zinc. Good sources include oysters, beef and pumpkin seeds.

8. Protein

Hair is almost entirely composed of protein. Adequate food intake is important for hair growth. Animal studies have shown that lack of protein may reduce hair growth and even lead to hair loss. However, in fact, the lack of protein is extremely rare in Western countries.

 

Although protein deficiency is rarely seen in western countries recently, it is important to eat enough protein for hair growth.

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