Vitamins and nutrients are essential for overall health- like any other part of the body our hair needs vitamins and nutrients to grow healthy. Many people experienced severe hair loss but don’t realize it, because of either poor nutrition, stress, any kind of sickness, or any vitamin deficiency. You should invest in the best hair vitamins which can help to maintain your strands healthier and stronger.
If you are suffering from hair issues then first check on your diet and decrease your stress level. The only way to check your vitamin deficiency is lab tests. If you are deficient then start taking vitamin supplements and a healthy diet for gorgeous looking hair. Below are some vitamins and nutrients that are best and important to promote hair health.
Vitamin A To Stop Hair Fall
What does vitamin A do to your hair?
Does taking vitamin A to have positive effects on your hair?
And the answer is Yes.
Vitamin A is good for our journal health and as well as good for promoting healthy lustrous hair. The deficiency of vitamin A may lead to severe problems like hair loss. Vitamin A improves cell health. It helps the scalp to produce healthy sebum to nourish the hair and also reduce the hair breakage.
There are two types of vitamin A. one is provitamin A like Spinach, carrots, pumpkins, sweet potatoes, kale, Black-eyed peas, red bell peppers, and mangoes are the healthful source of provitamin A.
Second is preformed vitamin A and it comes from milk, eggs, meat, fish, and yogurt.
Before taking any vitamin-enriched food or supplements it is important to understand how it will affect your body and how much to take to maintain healthy hair. Too much intake of this vitamin can have negative effects also.
It is best to check with your doctor if you’re not sure about how much amount you need but the best suggestion is to eat a balanced diet. Studies show that a high intake of this vitamin can be harmful and also cause hair loss.
Vitamin B For Hair Growth
Our hair needs all kinds of vitamins and nutrients to grow and vitamin B12 is one of them. This essential vitamin is important for red blood cell production which carries oxygen to hair follicles for hair growth. For women, during the menopause period, some experience problems like hair loss or hair thinning. All this can be due to vitamin B12 or iron deficiency.
The good sources of vitamin B12 which is also known as biotin are –
- Nuts
- Wholegrains
- Fish
- Meat
- Dark leafy vegetables
- Fortified cereals
- Chickpeas
Animal foods are the best source of vitamin B12 but if you are vegetarian then you can consume supplements with doctor’s advice. Otherwise, if you take vitamin B12 from your diet, it will be much better.
Vitamin C To Strengthen The Hair
This super vitamin is crucial for maintaining hair health. Vitamin c is an essential water-soluble vitamin that is important for the absorption of iron. The deficiency of iron can cause severe hair fall. The antioxidant properties of vitamin C can protect your hair to become dry and brittle. it also helps in fighting with problems like dandruff and hair shedding.
Like I said earlier try to consume maximum vitamins and nutrients from a healthy diet rather than taking supplements. Well known sources of vitamin C are
- Orange
- Lemon
- Kiwi
- Strawberry
- Green and Red Bell Pepper
- Kale
- Papaya
- Guava
- Grapefruit
- Tomato
- Potatoe
- Sweet potato
Citrus fruits are a supreme source of vitamin C. Thankfully, there are many fruits and vegetables available here which are full of vitamin C.
Vitamin D For Healthy Scalp
Many studies show that a lack of vitamin D can lead to hair fall because it is linked with the alopecia also known as bald patches on the scalp. Vitamin D plays a role in stimulating new and old hair follicles. Some natural sources for getting this sunshine vitamin are
- Mushrooms
- Grains
- Fish like salmon mackerel
- Fortifies orange juice
- Milk
If you are following a vegetarian lifestyle then vitamin D supplements can help you to overcome the deficiency. If you are deficient then your doctor may do a blood test to check your vitamin D level and decide the dose of a supplement. Another source of vitamin D is sun exposure. You can also increase your vitamin D levels by spending 20 minutes in the sun.
Vitamin E For Shiny Hair
This one is the most essential and effective for overall skin and hair health. The antioxidant properties of vitamin E help to maintain a healthy and shiny scalp and prevent hair loss. This is the fat-soluble nutrient that can be found in many dietary products. Many people claim that by taking vitamin E their dull and frizzy hair has started to shine again.
According to the sources, vitamin E reduces oxidative stress and also preserves the protective layer of fat outside the hair’s cuticle. Along with eating it, you can also apply it in your hair as hair oil. you can even make your own DIY vitamin E hair oil and shampoo at home by using vitamin E capsules. The Richest sources of vitamin E are
- Nuts
- sunflower oil
- Green leafy vegetables (Spinach, Broccoli)
- vegetable oils
- avocadoes
- Meat
- Cereals
The good health of your hair depends on your eating and lifestyle. Try to reduce hair styling products as much as you can because these styling products can destroy the natural shine of hair. If you are thinking of eating vitamin E capsules then first take the opinion of your doctor.
Iron For Voluminous Hair
Iron plays a major role in making hemoglobin, a compound that carries oxygen to cells. The symptoms of this deficiency are the pale face, fatigue, brittle and weak nails, shortness of breath and some people experience hair loss also. Iron deficiency is commonly found in women, due to which they have to face problems like hair thinning and hair fall.
If you are not eating well balanced, nutrient-rich diet on a regular basis then take iron tablets to grow healthy hair from inside out. Otherwise, add some iron-enriched food on your plate. The best dietary sources to overcome this deficiency are
- Green leafy vegetables
- Meat
- Whole grains
- Nuts
- Fortified cereals
- Lentils
- Cashews
Try to combine the iron diet with vitamin C food for maximum absorption in the same meal as in juice, salad or in cereals. The healthy daily dose of iron can give you problem-free lustrous hair.
Protein For Hair Regrowth
The basic element required for hair growth is protein. 80 to 85% of the hair is composed of a protein called keratin. According to one recent survey, 9 out of 10 people in India consume an inadequate amount of protein. Deficiency of protein mostly found in vegetarians rather than non-vegetarians.
The adequate intake of protein is essential for hair growth and tissue repair. Let’s see what type of food can keep your protein level balanced.
- Eggs
- Meat
- Fish
- Beans
- Lentils
- Almonds
- Cottage cheese
- Greek yogurt
- Milk
Protein gives you energy and keeps your immune system functioning properly. For strong, long, and shiny hair it is important to pay attention to your diet and also important to ensure that you have enough protein in your diet.
Zinc To Repair Hair Cells
Zinc is an essential mineral to treat problems like hair fall, wound healing, and immune functioning. It helps our bodies to process carbohydrates, fats, and proteins. There are just a few foods that are enriched with zinc. The food that contains zinc
- Red meat
- Soy products
- Pumpkin seeds
- Wheat germ
- Liver
- Egg yolks
So this was the list of best hair vitamins and nutrients for lustrous locks. To improve the health of your hair you really need a proper diet that can keep your hair long and strong. To nourish your hair from inside out by adding these vitamins and nutrients in your diet.
Love yourself ❤️