Many people want strong and healthy hair, especially as they grow older. However, how fast it grows and how healthy it is depend on many factors including age, overall health, genetics, environmental exposure, medications, and diet. Hair Growth
Although you can’t change some factors like age and genetics, one factor you likely have more control over is your diet.
Vitamins and minerals from food play an important role in the hair follicle growth cycle and in cellular turnover.
Vitamin A:
All cells need vitamin A for hair growth. This includes hair, the fastest growing tissue in the human body. Vitamin A also helps skin glands make an oily substance called sebum. Sebum moisturizes the scalp and helps keep hair healthy. Diets deficient in vitamin A may lead to several problems, including hair loss.
Vitamin B:
One of the best known vitamins for hair growth is a B vitamin called biotin. Studies link biotin deficiency with hair loss in humans.
Although biotin is used as an alternative hair loss treatment, those who are deficient have the best results. However, deficiency is very rare because it occurs naturally in a wide range of foods. There’s also a lack of data about whether biotin is effective for hair growth in healthy individuals.
B vitamins help carry oxygen and nutrients to your scalp, which aids in hair growth. Whole grains, meat, seafood, and dark, leafy greens are all good sources of B vitamins.
Zinc:
- Zinc plays an important role in hair tissue growth and repair. It also helps to keep the oil glands around the follicles working properly.
- Hair loss is a common symptom of zinc deficiency.
Oysters are one of the best sources of zinc in the diet. This mineral helps support the hair growth and repair cycle.
Vitamin C:
- Free radical damage can block growth and cause your hair to age. Vitamin C is a powerful antioxidant that helps protect against the oxidative stress caused by free radicals.
- In addition, your body needs vitamin C to create a protein known as collagen — an important part of hair structure.
- Vitamin C also helps your body absorb iron, a mineral necessary for hair growth.
Vitamin E:
Similar to vitamin C, vitamin E is an antioxidant that can prevent oxidative stress. Sunflower seeds, almonds, spinach and avocados are all good sources of vitamin E.
Protein:
Our hair is made almost entirely of protein. Consuming enough protein is important for hair growth. Vegans and vegetarians should take extra care and more protein to their lifestyle through supplements or other food intake.
Also Read: Coconut Oil And Its Benefits For Skin And Hair
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About the Author: Dr. Sayyam Azam is a Certified Dermatologist who has specialized in Clinical Dermatology (Pakistan) and Aesthetic Medicine(U.S). During her specialized training, she is involved in multiple clinical as well as aesthetic dermatological procedures such as botox, fillers, and chemical peels. As a licensed dermatologist, she is now running a state of art Aesthetic Centre (The Face Clinic) in Multan, Pakistan.
