Hair loss is common nowadays but it is more concerning for everyone. Everyone would like to have long and healthy strong hair. Genetics is not only the cause for hair fall, there may be many problems with vitamin deficiency, stress and health conditions. To get healthy and strong hair you need not waste time and money in visiting salons. The most important thing is to keep your standard of proper nutrition. Your diet may help you to have the required amount of nutrients and vitamins for hair will help to have healthy and strong hair naturally.
10 Essential Nutrients For Healthy Hair Growth
1. Iron
Iron is the essential nutrient which helps red blood cells to carry oxygen to your hair cells which helps your hair to grow faster and longer. Iron deficiency like anemia may lead to hair loss. Iron in red blood cells will promote nourishing oxygen to your hair follicles.
So to increase your body’s potentiality to absorb iron you need to eat more iron food. The iron foods are as follows
- Dry fruits
- Eggs
- Spinach
- Lentils
- Figs
- Berries
- Oysters
- Red meat
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2. Protein
Your hair structure is built up with a protein called keratin. Protein deficiency may also lead to hair loss so you need to take an adequate amount of protein food for long survival of hair growth.
The protein foods you need to take regularly for long and healthy hair are,
- Cereals
- Pulses
- Eggs
- Avocados
- Fatty fish
- Seeds and nuts
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3. Zinc
Zinc plays an important role in hair growth as it repairs hair growth tissues and oil glands to work properly. Which protects your scalp from catching dandruff and dryness. Zinc deficiency will also lead to hair loss so try to eat the required amount of zinc nutrition food to get strong and healthy hair.
The zinc nutrient food are:
- Spinach
- Wheat gram
- Lentils
- Red meat
- Sunflower seeds
- Peanuts
- Pumpkin seed
- Oyster
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4. Niacin
Niacin is a B-complex which is commonly known as vitamin B-3, which functions as a n important chemical reaction on hair follicles and increases moisture on scalp. Niacin deficiency may also lead to hair loss.
Niacin based foods are:
- Chicken breast
- Tuna
- Turkey
- Peanuts
- Avocado
- Brown rice
- Whole wheat
- Mushrooms
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5. Biotin
Biotin is also a B-complex vitamin commonly known as vitamin B-7, which helps in synthesis of keratin which improves your hair growth and reduces hair fall. It is being observed that intake of biotin nutrients will improve the strength and thickness of hair.
The biotin contained foods are:
- Broccoli
- Bananas
- Mushrooms
- Sweet potatoes
- Nuts and seeds
- Egg yolk
- Legumes
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6. Vitamin A
Vitamin A helps produce an oily substance called Sebum, which keeps your scalp moisturized and maintains hair healthy. Vitamin A deficiency may lead to many problems, but too much intake of vitamin A may also lead to hair loss so a required amount of vitamin A should be taken.
Vitamin A foods to taken are:
- Cod liver oil
- Milk
- Curd
- Yogurt
- Eggs
- Spinach
- Sweet potato
- Carrots
- Pumpkin
7. Vitamin C
Vitamin C is a great antioxidant that protects from oxidative stress and free radicals, these free radicals will block the hair growth as you get older, so to block these free radicals vitamin C is a required nutrient. Vitamin C increases collagen production in addition to boosting your body to absorb iron.
Vitamin C contained foods are:
- Bell pepper
- Citrus fruits
- Strawberries
- Guava
- Thyme
- Parsley
- Sprouts
8. Vitamin E
The function of vitamin E is also an antioxidant which prevents oxidative damage, similar to vitamin C. It helps in supporting a healthy scalp as it has natural antioxidants effects. Studies have been proven that Vitamin E supplementation will improve hair growth.
Vitamin E foods are:
- Pumpkin
- Peanuts
- Almonds
- Sunflower seeds
- Bell pepper
- Wheat gram oil
- Spinach
9. Fatty Acids
Fatty acids will help to improve your hair from roots, fatty acids are filled with proteins and nutrients along with antioxidants. These nutrients will increase the density of hair and reduce hair fall. The oils present in these fatty acids will keep your scalp hydrated and prevent dry scalp and give shiny hair.
Fatty acids contained in foods are:
- Walnuts
- Coconut oil
- Sunflower oil
- Fish
- Avocados
- Extra-virgin olive oil
- Flaxseed oil
- Chia seeds
- Canola oil
10. Water
Drinking more water will not only hydrate your skin but also nourishes your scalp and moisturizes the scalp as it reduces dryness and itchiness on the scalp. It also promotes hair growth from roots. In addition to leaving your hair in condition you need to drink plenty of water every day. You can also eat water rich fruits and vegetables which help to hydrate your mane too.
Fruits and vegetables that are water rich are:
- Watermelons
- Pineapple
- Oranges
- Strawberries
- Peaches
- Broccoli
- Celery
- Bell peppers
- Cucumbers
- Lettuce
The above points that are discussed will give you the best results for hair growth. According to researchers supplements will work better than the medical treatments. But these processes may take little long time for the result. You can also take advice or consult a doctor for vitamin deficiency and stress or hormonal disorders.
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