Taking care of hair is not just an exterior issue but has to do with internal health as well. Baldness is an embarrassing situation for many people and therefore it is important that the causes are known to enable people to avoid the situation. Despite what many people think, genetic and hormonal changes are not the only causes of hair loss, nutritional factors, especially the consumption of vitamins and minerals, are just as influential. A diet that is well balanced and contains these nutrients can go a long way in helping to maintain healthy hair and to prevent hair loss.
Vitamin A, B, C, D and E, and essential minerals including iron, zinc and selenium are all involved in the process of hair growth. For example, vitamin A is important for cell division and skin condition and the scalp in particular, biotin – a member of the B group of vitamins – is known to contribute to hair strength and hair loss prevention. These nutrients complement each other to help the body to feed the hair follicles and promote the growth of healthy hair. Nonetheless, the lack of these nutrients may cause different types of hair loss, so it is vital to receive sufficient amounts through food or vitamins.
Modern life is full of various temptations and people often do not have time to eat properly; therefore, they lack nutrients in their bodies. This blog will discuss the necessary vitamins and minerals for hair and how each of them helps to avoid hair loss. With this knowledge about the importance of these nutrients, people can start taking necessary measures for the purpose of getting healthy hair that will be a true reflection of their health.
Understanding Hair Loss: The Connection to Nutrients
Alopecia or hair loss can be attributed to a number of causes such as hereditary factors, hormonal factors, stress and nutritional factors. It has been established that deficiency in vitamins and minerals make hair follicles weaker and hair falls at a higher rate. It is therefore important to make sure that your body is well supplied with these nutrients if you want to have good hair health.
Nutritional deficiencies and hair: How they are related
Since the hair is a part of the body, any lack of important vitamins in the body will affect the cycle of hair growth. Hair follicles need to be nourished constantly in order to grow healthy hair. Insufficient intake can lead to:
Thinning Hair: Lack of proper hair roots may hinder healthy hair development, and this will lead to hair thinning.
Excessive Shedding: Hormonal imbalance and poor nutrition can put hair right into the shedding phase even earlier.
Brittleness: The hair becomes dry and brittle and can easily break off.
These effects can be reduced by introducing a diet with vitamins and minerals into the hair which enhances the hair strength and health.
Key Vitamins for Hair Health
Vitamin A
Role: Vitamin A plays an important role in the growth of cells including hair cells. It also stimulates the secretion of sebum, the natural oil that is responsible for keeping the scalp moist and the hair healthy.
Sources: Vitamin A is found in sweet potatoes, carrots, spinach, kale and cantaloupes.
Recommended Intake: The Recommended Dietary Allowance (RDA) of vitamin A also differs with age and sex with adult males requiring 900mcg and females 700mcg.
Vitamin B Complex
Role: The B vitamin family, with special reference to Biotin (Vitamin B7) is recommended to promote hair growth. Deficiency in Biotin has been associated closely with hair loss and thinning of hair. The other B vitamins, such as B12 and B6, are useful in the formation of red blood cells that facilitate oxygen transport to hair follicles.
Sources: B vitamins are found in whole grains, nuts and seeds, green leafy vegetables, eggs and dairy products.
Recommended Intake: The daily requirement of B6 for adult women is about 1.1 mg and for men 1.3 mg, while that of Biotin is only 30 mcg for adults.
Vitamin C
Role: Vitamin C is an antioxidant that helps shield hair follicles from damage from oxidative stress from free radicals. It also has an important function in collagen synthesis, which is important for hair morphology.
Sources: Oranges, lemons, strawberries, kiwi, and bell peppers contain a lot of vitamin C.
Recommended Intake: The recommended dietary allowance for vitamin C is 90mg for men and 75mg for women.
Vitamin D
Role: Vitamin D plays a role in the development of new hair follicles. Research shows that low levels of vitamin D are linked with hair loss conditions such as alopecia areata.
Sources: The main source of vitamin D is sunlight, but there are also other foods containing it: fatty fish, foods with added vitamins, and egg yolks.
Recommended Intake: The recommendations for vitamin D for adults are 600 IU (15 mcg) per day, and 800 IU (20 mcg) per day for people over 70.
Vitamin E
Role: Vitamin E is an antioxidant that is responsible for circulation of the scalp thus creating a healthy environment for hair growth. It also assists in avoiding oxidative stress.
Sources: Vitamin E is found in nuts and seeds, spinach, and avocado.
Recommended Intake: The recommended dietary allowance for vitamin E is 15mg for adults.
Iron
Role: Iron is important for making red blood cells that transport oxygen to the scalp and hair follicles. Deficiency of iron can cause hair loss especially in women.
Sources: Some of the foods that contain iron include lean meats, fish, lentils, beans and spinach. These should be taken side by side with vitamin C sources since it helps in the absorption of iron.
Recommended Intake: The recommended daily allowance of iron for women is 18 mg while for men it is 8 mg.
Zinc
Role: Zinc is also important in hair tissue growth and repair. It also maintains the sebaceous glands that surround hair follicles, making them efficient.
Sources: Meats, seafood, beans, nuts, and seeds are the best sources of zinc.
Recommended Intake: The recommended dietary allowance of zinc is 11 mg for men and 8 mg for women.
Selenium
Role: Selenium is an antioxidant and plays a critical role in the thyroid gland that is responsible for hair growth. It also assists in shielding the hair follicles from any harm that free radicals may bring.
Sources: Selenium-rich foods include Brazil nuts, fish, and eggs.
Recommended Intake: The recommended dietary allowance of selenium is 55 micrograms for adults.
How to Add Vitamins to Your Diet
To ensure you’re getting an adequate supply of these essential vitamins and minerals, consider the following tips:
- Eat a Balanced Diet: Make sure to include fruits, vegetables, whole grains and lean meats to ensure that you have all the nutritional needs that you need.
- Consider Supplements: If it is difficult to make dietary changes, one should take multivitamin or certain vitamins after consulting a doctor.
- Stay Hydrated: Water is very important to human health and therefore it helps in the health of hair.
- Limit Processed Foods: Canned foods are not rich in nutrients and this is some of the reasons that cause poor hair health.
Conclusion
It is therefore important to take a variety of vitamins and minerals in our daily diets in order to avoid hair loss and encourage hair growth. Some people have reported hair thinning or hair loss, and it might be useful to examine the quantity and quality of your diet. It is always advisable to seek advice from a healthcare provider or a registered dietitian to get a plan that suits your situation.
When you are able to incorporate a nutrient dense diet into your lifestyle, you are not only able to do a lot to help your hair, but your body as well. Please bear in mind that vitamins are not only good for your hair but for the rest of your body as well. The best way to begin your journey to healthy hair is to begin with the inside and you will be rewarded with healthy hair that is full of life.
