Hey there viewers!
Not everyone is genetically blessed with gorgeous tresses that make heads turn.
For most of us, it’s a daily struggle to figure out the right diet, products, supplements
or even treatments that will give us amazing hair.
Oh, and sometimes, not even the most expensive shampoos and conditioners can improve the
health of your hair and make it grow.
What you really need are certain vitamins and minerals that support hair growth.
And in today’s video, we will tell you what they are.
From Vitamin E, Zinc, Protein, Collagen to Biotin and more, watch till the end to learn
about all of them.
Vitamin D:
Supplementation with vitamin D may not have direct links with hair growth, but having
a deficiency can impact hair health.
Studies have found a link between vitamin D deficiency and alopecia areata, which can
involve severe hair loss.
It was found that people with alopecia areata, which is an autoimmune condition, have low
levels of vitamin D .
Low levels of this vitamin is also associated with female pattern hair loss, which is the
most common type of hair loss in women.
But more research is necessary to confirm the potential benefits of vitamin D for hair
growth.
Few foods contain significant amounts of vitamin D. The best sources are fish, such as salmon,
mushrooms, egg yolks, fortified orange juice and fortified milk.
Sun exposure is also essential, as this enables your body to produce vitamin D. You can also
buy it in the form of supplements as these are relatively safe, and toxicity is extremely
rare.
How many hours of sun exposure do you get everyday?
Tell us quickly down below in the comments section!
Vitamin E: Vitamin E has antioxidant properties that fight free radicals.
This means it reduces cell damage and may lead to good hair growth.
It will also make your hair healthier.
But there is not enough research to support the role of vitamin E against hair loss.
However, you can add it to your hair care routine to add an extra layer of protection
and restore lost shine.
You can also use vitamin E capsules and rub the oil onto your scalp for hair growth.
The best foods you can eat for this vitamin are nuts, peanuts, hazelnuts, vegetable oil,
wheat germ, spinach, kale, and almonds.
It is also available in the form of Vitamin E- fortified shampoo and conditioners, Vitamin
E oils and supplements.
Zinc: Zinc is an essential mineral that your body needs to store for physiological responses.
It maintains the function of sebaceous glands on the scalp and repairs hair damage.
Zinc levels are lower in the blood of men experiencing male pattern baldness.
There is no evidence that it can reverse baldness, but a deficiency can lead to hair loss.
The best food sources for this mineral are nuts, pumpkin seeds, beef, eggs, dairy, meat,
and shellfish.
You can also eat legumes, potatoes, green beans, dark chocolate and whole grains to
increase its levels in your body.
It is also available in the form of tablets, capsules and tonic.
Biotin: Biotin is known as the “hair growth vitamin.”
It is one of the 12 vitamins in the vitamin B family.
A study was conducted to evaluate the effectiveness of biotin in hair growth.
Results showed that people with poor hair and nail growth exhibited improvement after
receiving biotin.
Biotin deficiency may cause uncombable hair among children.
Other symptoms include thinning hair and hair loss all over the body.
However, there is a lack of data regarding the effectiveness of biotin among healthy
individuals.
Foods Rich in Biotin include mushrooms, avocados, eggs, peanut butter, sunflower seeds, sweet
potatoes and nuts like walnuts and almonds.
Iron: Iron is an essential mineral that supports metabolism as it helps red blood cells carry
oxygen to the tissues.
It is necessary for the growth, development, and cellular functioning of your body.
Research shows that 30% of women experience persistent hair shedding and reduced hair
volume due to depleted iron stores in the body before the age of 50.
It’s deficiency is seen as one of the causes of hair loss in women with female pattern
hair loss.
Some of the best food sources of iron are breakfast cereals, lentils, kidney beans,
spinach, raisins, apricots and tofu.
Vitamin C: Vitamin C, also known as ascorbic acid can aid in production of collagen, an
important part of your hair's structure.
It aids the production of antioxidants that fight free radicals.
It also helps in the absorption of iron, an essential mineral for hair growth.
Vitamin C can be called a hero vitamin due to its incredible benefits.
It also prevents your hair from ageing faster.
Some good food sources of this vitamin are citrus fruits like lemon, oranges, tomatoes,
broccoli, cauliflower, peppers, spinach, guava and parsley.
It is also available in the form of Vitamin C capsules and tablets.
Omega-3 Fatty Acids: Omega-3s are found in the cell membranes of your scalp’s skin,
and in the natural oils your scalp and hair produce to stay hydrated.
Getting enough of these essential fatty acids can help prevent dry scalp and help your hair
grow and shine.
Eating wild salmon and other fatty fish like striped sea bass or mackerel twice a week
will ensure a healthy dose of omega-3s.
Or, if you’re not a fan of fish, incorporate some plant-derived sources into your diet,
like flax seeds, walnuts, soybeans and canola oil.
Water: While your locks are made primarily of protein, they’re also made of water and
need to maintain their moisture to avoid dryness and breakage.
You can turn to leave-in conditioners or other hydrating products to soften strands.
You should also make sure you’re replenishing yourself by drinking plenty of water each
day.
Eating water-rich fruits and vegetables helps hydrate your mane as well.
Apart from being good for your hair, water is essential for a wide range of bodily functions.
Learn more of what we are talking about by watching this video titled “ 8 Health Benefits
Of Drinking Water”
Now back to the most important nutrients for hair growth.
Vitamin A: Vitamin A is one of the four fat-soluble vitamins.
Studies show that it plays an important role in the development of tissues, including skin,
hair, and sebaceous glands.
Sufficient vitamin A intake results in optimal sebum production, which helps moisturize the
scalp for healthy hair growth.
Deficiency of this vitamin may lead to alopecia, which is a condition that causes hair to fall
out in small patches .
Although it is important to get enough vitamin A, excess of it can also reduce the number
and length of hair follicles and lead to hair loss.
Some foods rich in this vitamin are sweet potatoes, carrots, milk, spinach, dried apricots
and mangoes.
Vitamin B12: Vitamin B12 plays a vital role in the formation of red blood cells.
These red blood cells carry oxygen to all body tissues, including the hair.
Studies show that there is potential for optimal hair growth if the vitamin B12 levels are
within the normal range.
Foods rich in this Vitamin are cheese, whey powder, milk and yogurt.
Protein: While most people associate protein with muscle growth and development, it’s
also what makes up most of your hair.
It is a macronutrient, which means that, unlike vitamins and minerals, your body requires
large amounts of it.
If you don’t get much protein through your diet, try protein powder.
This will ensure you’re giving your body what it needs to help support strong muscles,
hair, and nails.
Folate: Folate is a water-soluble B vitamin that is used in dietary supplements.
It helps generate red blood cells.
This ensures transportation of oxygen to all the tissues, including those that build hair.
It is responsible for rebuilding hair follicle cells and preventing graying of hair and hair
fall.
Foods rich in folate are kale, spinach, black-eyed peas, lettuce, green peas, white beans, asparagus
and beets.
Collagen: You probably have heard of people who drink collagen for better skin, but the
ingredient may also benefit your hair.
It is even believed that eating more collagen may transfer to hair and scalp health.
The more collagen you have, the more youthful your skin will feel and appear, and the healthier
your hair will be.
Silica: Silica’s role for hair health is two-fold.
Firstly, it helps with female hormonal balance, one of the biggest factors for hair loss and
the thinning of hair.
It also prevents hair thinning, restores vitality and even addresses hair loss without the need
for hormone-mimicking herbs.
Silica plays a key role in transporting nutrition to hair.
This ensures that the hair follicles are supplied with all the vital minerals necessary for
hair growth and vitality.
You can find silica in hair supplements listed as horsetail or bamboo extract.
Horsetail has less silica than bamboo, so you wanna go for the bamboo kind whenever
possible.
Bamboo contains biotin, which we already know is a key player in the hair growth game.
While these vitamins and minerals are essential for hair growth, they are equally important
for the healthy functioning of your body as well.
And their deficiency can be really harmful.
Learn more about how to identify deficiency signs by:
Watching: Signs Your Body Needs More Vitamin C
Or
Finding out Signs Your Body Is Lacking Vitamin E & Its Benefits
These 2 videos will make sure your vitamin levels are always up to the mark.
So go ahead and pick a video, or watch them both for maximum benefits.
What’s your go to remedy for hair growth?
Oils, foods, shampoo or something else?
Let us know in the comments section below!