Like any other part of your body, hair needs a variety of nutrients to be healthy and grow.
But sometimes there is increased hair loss and the body is unable to stimulate the growth of new hair just as quickly. The most common cause of increased hair loss is improper diet and lack of certain vitamins.
Although factors such as age, genetics, and hormones also affect hair growth, optimal nutrient intake is crucial.
Below are the vitamins that may be important for hair growth.
All cells need vitamin A for growth. This includes hair, the tissue that grows fastest in the human body.
Vitamin A also helps the skin glands make an oily substance called sebum. Sebum moisturizes the scalp and helps maintain healthy hair.
A diet deficient in vitamin A can lead to several problems, including hair loss.
While it is important to get enough vitamin A, too much can be dangerous. Studies show that an overdose of vitamin A can also contribute to hair loss.
Sweet potatoes, carrots, pumpkin, spinach, and kale are all rich in beta-carotene which is turned into vitamin A.
Vitamin A can also be found in animal products such as milk, eggs, and yogurt. Cod liver oil is a particularly good source.
Vitamin B7 (biotin)
Biotin is a water-soluble vitamin which means that the body gets rid of excess biotin very easily. In other words, you will find it very difficult to overdo it with biotin intake. Deficiency causes a number of side effects and one of them is increased hair loss.
This vitamin is crucial for the production of amino acids in the body. Amino acids build proteins, and hair is as much as 90% protein. In addition to stimulating hair growth, biotin improves its elasticity and is great for dry hair care. Some of the best sources of biotin are:
- oat flakes
- nuts (especially peanuts, almonds, and walnuts)
The vitamin is also soluble in water and the lack of vitamin C is most often first noticed on the skin and hair. Hair becomes brittle, falls out more, and the skin is dry and prone to premature signs of aging.
Vitamin C has antioxidant properties, reduces the level of free radicals in the body, and is crucial for collagen production. Collagen makes up about 1/3 of your body and is needed to build connective tissue. Some of the best sources of vitamin C are:
- citrus fruits (orange, grapefruit, lemon)
- berries (strawberries, blueberries, raspberries, blackberries)
- cabbage (broccoli and Brussels sprouts)
Studies have shown that vitamin D deficiency increases the risk of increased hair loss and is also essential for skin health and beauty. Vitamin D is one of the most important compounds and the body uses it for hair growth. The best source of vitamin D is the sun, and the following foods also contain it:
- fatty fish (salmon, sardines, tuna)
- fish oil
- fortified dairy products
Numerous studies have shown that iron deficiency in the body causes water to decline and the body cannot absorb iron without vitamin B2. In other words, everything and if you are getting the right amount of iron, it will be in vain if you are not getting the right amount of vitamin B2. Some of the best sources of vitamin B2 are:
- milk and dairy products
- green leafy vegetables, Brussels sprouts, and broccoli