Balanced diet is vital for maintaining good health of body but also for healthy hair. According to nutritionists, who have nutritional deficiencies in their diet they have dried and stringy hair lack in natural diet can lead to gradual thinning of hair. Vitamins, proteins minerals are the common nutritional supplements which are essential and play a major role in healthy hair growth. A diet with low calories, can affect hair. Taking only specific groups of food and eliminating others from diet, can also cause hair loss.
Vitamins for hair growth:
Vitamins are most important part of healthy diet for hair e.g. Vitamin B12 (cobalamin), a water-soluble vitamin helps in the proper functioning of the digestive, skin, hair, eyes, mouth, nervous system and liver. It is available in the food like fish, dairy products, organ meats (the meat found in liver and kidney), eggs, beef, and pork.
Sometimes it can be difficult to achieve the necessary vitamin only from food. In this case, one can take supplementary vitamin for completion of food and health hair promotion. The person can choose a multivitamin that contains all (or as many as possible) of the following:
• Vitamin A
Vitamin A is available in the beef liver, eggs, mackerel, liver of polar bears and other artic animals. Because excess intakes of Vitamin A can become harmful often resulting in major health hazards including coarse and dry hair. Vitamin A recommended quantity is 7500 mcg RE (25 000 IU) for adults and 3000 mcg RE (10 000 IU) for children
• Vitamin C
It is an antioxidant required for the healthy growth of hair and skin. This vitamin found in the food like citrus fruits, strawberries, kiwi, cantaloupe, pineapple, tomatoes, green peppers, potatoes and dark green vegetables.
• Vitamins B-6 and B-12 Vitamin
Vitamins B-6 is very essential for healthy hair. A deficiency of biotin is known to cause hair loss. . Vitamin B12 is an anti-stress vitamin, which improves the condition of the immune system and helps the body to cope up with stress.
• Amino Acids/Protein
Proteins are important for hair growth and overall healthy functioning of the body. Amino acid is particularly important because it contains sulfur molecules which cross link with each other to produce disulfide bonds. These chemical bonds are gives hair its strength.
Many other Vitamins like Folic Acid, Iron and copper etc are also need for healthy hair growth.
• Folic Acid
Minerals for hair growth:
For healthy hair growth minerals are the most important diet supplements. Without sufficient quantity of minerals, human body is not able to absorb the benefits of other nutrients like vitamins, proteins, carbohydrates and fats.
Silicon an important dietary mineral, builds the connective tissues, like ligaments and tendons. It leads to the growth of hair, skin and nails. Silicon is available in foods like whole grain, breads, cereals, beet, bell pepper, bean and pea.
Zinc is another beneficial mineral required for the normal growth of the hair teeth, bones, nails and skin. . It builds the connective tissue like ligaments and tendons and takes care of the over all metabolism of the body. Zinc is present in meat, seafood, and eggs
Foods for hair growth
There are some foods that should add in daily diet for improving hair health growth:
These fruits like melons, berries, bananas, oranges, apples and many other fruits can supply proper vitamins and help to reduce hair loss.
All vegetables provide additional vitamins for hair growth, the ones that offer the most benefits are those of the green leafy variety, including spinach, cabbage, etc.
Including milk, eggs and cheese, can increase hair’s overall health by providing it with the vitamin B-12 as well as protein.
• Lean, healthy meats
Chicken, nuts, fish, and organ meats (such as liver) include in such food. By addition of these in diet, it will provide hair follicles with the vitamins they need for optimal operation and hair growth.
At least eight 8-ounce glasses of water per day will help transport the needed nutrients the hair and help to keep hair strands hydrated and strong.