What Are The Essential Nutrients?
Dietary protein is found in steak, fish, chicken and other meats, and also in eggs, legumes, dairy products, soy foods and, in smaller amounts, some whole grains and vegetables.
If you are on a restrictive diet, don’t get enough protein in your diet or have an eating disorder such as anorexia, this will slow down the rate of new hair growth.
Supplements can be used as a convenient and advantageous link to optimal hair and health. Research proves that balanced dietary supplements formulated with high-quality ingredients are vital in maintaining hair in peak condition.
To improve the condition of your hair naturally, try including more of these vitamins and minerals in your diet:
B vitamins – folate, B6, B12:
These vitamins are involved in the creation of red blood cells, which carry oxygen and nutrients to all body cells, including those of the scalp, follicles and growing hair. Without enough B vitamins, these cells can starve, causing shedding, slow growth or weak hair that is prone to breaking.
Biotin is a B vitamin essential for hair growth and overall scalp health. Because our body makes its own biotin in the intestines, and it is plentiful in many common foods, deficiency is very rare.
Iron helps red blood cells to carry oxygen. Iron deficiency can lead to anaemia, a condition in which cells don’t get enough oxygen to function properly. The result can be devastating to the whole body, causing weakness, fatigue, and possibly hair loss.
This helps your body to use non-heme iron – the type found in vegetables – to ensure that there is enough iron in red blood cells to carry oxygen to hair follicles. Vitamin C is also used to form collagen, a structural fibre that helps our bodies to hold everything together. Hair follicles, blood vessels and skin all require collagen stay healthy for optimal growth. On the head, even minor vitamin C deficiencies can lead to dry, brittle hair that breaks easily.
Beta-carotene in foods is converted to vitamin A in the body, and vitamin A is necessary for all cell growth, including hair cells. A deficiency can lead to dry, dull, lifeless hair, and dry skin, which can flake off into dandruff. You can have too much of a good thing when it comes to vitamin A, though – excessive amounts may actually cause hair loss.
This mineral is involved in tissue growth and repair, including hair growth. It also helps to keep the oil glands around your hair follicles working properly. Low levels of zinc can cause hair loss, slow growth and dandruff. The amount you get from eating foods rich in zinc is plenty to keep your hair looking luscious.