Healthy Hair: Tips, Vitamins & Nutrients for Hair Growth
Healthy hair is desirable and is viewed as a sign of good health and beauty.
A nutritionally-dense, whole food diet is one of the most important factors contributing to healthy hair. Hair growth is affected by age, genetics and hormones and hair loss is often caused by nutritional deficiencies or sub-optimum nutrient intake.
It is important to avoid sugar as it causes your body to produce increased levels of DHT, a hormone that triggers hair loss.
Below are some vitamins and nutrients that can help you achieve shiny healthy hair:
- Vitamin A
All cells need vitamin A for growth. Vitamin A helps skin glands make sebum which moisturizes the scalp and helps keep hair healthy. Cod liver oil, eggs and milk are good sources of vitamin A. Sweet potatoes, carrots, pumpkins, red peppers, apricots, spinach and kale are high in beta-carotene, which converts to vitamin A. - B Vitamins
B vitamins help create red blood cells, which carry oxygen and nutrients to the scalp and hair follicles, promoting hair growth. B vitamins are found in whole grains, almonds, meat, fish, seafood and dark, leafy greens. Although rare, biotin deficiency is linked to hair loss. - Vitamin C
Free radical damage impairs hair growth. Vitamin C is a powerful antioxidant that protects against free radical oxidative stress. Vitamin C is also needed to make collagen, an important part of hair structure. Furthermore, Vitamin C increases iron absorption, a mineral necessary for hair growth. Strawberries, peppers, guavas, and citrus fruits are good sources of vitamin C. - Vitamin D.
Low levels of vitamin D are linked to hair loss. The body produces vitamin D through direct contact with the sun’s rays. Dietary sources of vitamin D include fatty fish, cod liver oil, some mushrooms and fortified foods. Most people need to supplement to get an optimum amount of vitamin D. - Vitamin E.
Vitamin E is an antioxidant that helps prevent oxidative stress, and may promote hair growth. Good sources of vitamin E include sunflower seeds, almonds, spinach and avocados. - Iron.
Iron helps red blood cells carry oxygen to your cells, making it an important mineral for many bodily functions, including hair growth. Iron deficiency is a major cause of hair loss. Foods high in iron include clams, oysters, eggs, red meat, spinach and lentils. - Zinc.
Zinc plays an important role in hair tissue growth and repair. It also helps keep the oil glands around the follicles working properly. Zinc reduces inflammation which is the causes hair loss. Foods high in zinc include oysters, beef, spinach, wheat germ, pumpkin seeds and lentils. - Protein.
Hair is made almost entirely of protein, and low amounts cause impair hair growth and lead to loss. - Probiotics.
Probiotics are live microorganisms that promote gut health, facilitating the absorption of the critical nutrients your hair needs to thrive. Good sources are yogurt, kefir and fermented foods. - Omega 3 Fatty Acids.
Omega 3 promotes hair growth and prevents hair follicle inflammation, a factor that can directly contribute to hair loss. Good sources are fatty fish, nuts, seeds and plant oils.