5 Best Vitamins And Nutrients For Hair Growth
healthiness of your hair. First
of all, maintaining a diet as a whole that is loaded with vitamins and
nutrients is the key. Food such as a lean meat, fish, eggs, and legumes
have protein in high assessment which shows healthy hair is good. Not
forgetting vitamins A, C, and E, plus zinc and iron, which are associated with
healthy hair being stronger. And for the second point, too, drink muchwater to be hydrated because this is a part of healthy hair.
Finally,
remember to keep your scalp clean and well hydrated by using a mild shampoo and
applying some conditioner to avoid dandruff and tackle the issue of hair loss.
Thereafter, massaging your scalp gently will lead to blood circulation which is better. Furthermore, avoid harmful styling tools and harsh chemicals while
using protectants when styling your hair. Finally, have trims on a regular
basis in order to implement keeping away split tips and alleviating unhealthy
hair. You can read Hair Care Routine in detail.
Next,
keep your hair shielded by wearing a hat and rinse your hair after going for a
swim to get rid of chlorine in your strands. The next important point to
be considered is that use comfortable hair accessories instead of tight
hairstyles which cause breaking and added stress to the hair.
However, consider adding supplements like
biotin, vitamin D, and omega 3 acids to your diet if you do not get enough of
them.One of the good supplements especially for hair is Divine locks, (i am using its affiliate link)
Next
and most importantly, lowering our stress by using relaxation techniques like
meditation or yoga is essential since hair loss may be triggered by prolonged
periods of stress.
Important is to get good amount of the required
sleep
because among all healthcare, it is vital in maintaining hair
health. It is also important to note that people’s hair is as
unique as
they are, therefore, do not get carried away and
always make sure if you have
doubts consult a dermatologist
or healthcare provider about a personal advice.
VITAMIN D
Vitamin D is an essential nutrient for the functioning of hair follicles (which
are tiny pores from which new hairs grow) and affects the growth and strength
of our hair. Insufficiency of vitamin D may trigger one of hair loss
conditions including Alopecia
Areata and female pattern
baldness.
While some
studies show a link between vitamin D deficiency and hair loss, but a large-scale study contradicted this, stating that vitamin D is not
directly related to hair loss. Certainly, sufficient vitamin D intake is a
key in the formation of hair follicles, in building up their strength and also
in the balancing of calcium and phosphorus, which in turn work in the hair’s
general structure.
Natural Sources Of Vitamin D:
Among the natural sources for vitamin D, fatty fishes like Salmon,
mushrooms (some varieties are naturally high in vitamin D), egg yolks, and fortified
orange juice and milk can be mentioned. Furthermore, exposure to sun can
be used to make vitamin D for the body. It is advisable to keep in mind that
food and water intake are not the only things that affect hair health and
paying attention to overall wellbeing is important by consuming various
nutrients in a balanced diet and drinking adequate water.
Recipe: Vitamin D Salmon Salad
Salmon is a vitamin D, and omega-3 fatty acid source, your diet should
definitely have it as it is a great addition for hair health. Here’s a
simple recipe to incorporate vitamin D-rich salmon into your meals:
– Place the salmon fillet on a grill or in the oven, and cook until
opaque and flaky when poked with a fork.
– Mix greens, cherry tomatoes, cucumber, and the red onions to create a
wonderful dressing to have a delicious salad.
– Now add the cooked salmon onto the salad.
– Whisk together with home-made lemon vinaigrette made with lemon juice,
oil, Dijon mustard, salt and pepper for added flavor and nutrition.
In addition to eating salmon that is rich of vitamin D, you can support
the health of your hair while enjoying delicious meals that are equally nutritious.
VITAMIN B COMPLEX
Vitamin
B complex – that includes significant nutrients like
Biotin (Vitamin B7) and
B12 – plays a vital role in promoting
healthy hair growth. Biotin produces
keratin, a protein which
play an important role for hair’s strength and
structure. Whole
grains, meat, fish, egg and nuts are just some of the
sources
of this vitamin-B complex.
Biotin, which is also known as B7, plays an important role in
creating
red blood cells and it is part of transporting oxygen
and nutrients to the
scalp and the hair follicles. On the other
hand, it contributes to the keratin
production, supporting
general wellbeing of the hair. Most individuals
obtain the
needed quantities of biotin from their daily diet, while adding
the
biotin- rich foods such as egg yolks, almonds, walnuts,
beans, lentils and
whole grains (oats, brown rice) to the diet
seldom raises the risk of
deficiency.
Recipe: Biotin Rich Avocado Toast:
Avocado, a nutrient-dense fruit rich in healthy fats, serves
as
an excellent source of biotin. Here’s a simple recipe to enjoy a
delicious and nutritious biotin-rich avocado toast:
– Mash the flesh of a ripe avocado piece and spread it
thoroughly over
whole grain bread.
– Put on the top of avocado, sliced tomato to make it more
fresh and
appealing.
-Sprinkle few chia seeds on the toast and get your omega-3
fatty acid
level increased.
– You can add a poached egg for extra protein and flavor.
– Drizzle the toast with olive oil and add some salt and pepper as
desired.
You can enjoy a fulfilling and nutritious snack or meal with avocado
which is a great option to get biotin intake and maintain a stronger hair!
VITAMIN E
Eating vitamin E food enriched foods is one of the easiest
access ways through which you can maintain healthy hair.
Additionally, vitamin
E is a very powerful antioxidant and
prevents oxidative stress at the hair
follicle’s level and
generally maintains the overall scalp health. Here
are some
detailed insights into incorporating these nutrient-rich foods
into
your meals::
Nuts:.
Almonds
and sunflower seeds are great sources of vitamin E.
Of these nuts, almonds are
with the highest content of vitamin
E and just a small handful provides a
considerable part of the
daily requirement. Sunflower seeds are another
source this
essential nutrient, and a tasty snack option. Hence make sure
to
include variety of nuts in your diet can ensure you a good
supply of vitamin E to support your hair health.
Vegetable Oils:
To have a higher intake of vitamin E, you can also take a
variety of vegetables oils into your cooking. For example
sunflower oil as well as olive oil are rich sources of vitamin
E. Regardless of whether you are sautéing vegetables, grilling
meats, or making salad dressings, using these
oils will be
helpful to provide you vitamin E necessary to have strong and
healthy hair. The essential is to include these oils in
your meals regularly
that you will not only improve your hair
health but also benefit your whole
well being.
Leafy Greens:
As
leafy vegetables such as spinach, kale, and Swiss chard also contain vitamin E,
adding these into your salads, smoothies, and cooked meals. This way, you will
cover most of the daily recommended vitamin E intake while you hire the rest of
the nutrients that your body needs. Spinach specifically is such a leafy
green that can easily be used in various recipes from omelets to stir-fries. By
including a variety of leafy greens in your diet can ensure your hair’s
essential nutrients for the healthy and shiny hair.
Additionally
maintaining a balanced diet rich in vitamins and
minerals is key to promote
overall hair growth and prevent
issues like breakage and dullness.
VITAMIN A
Vitamin A is a very important nutrient for the healthy state
of
hair due to the fact that it stimulates sebum secretion what is
responsible
for the natural moisturization of the scalp. Exactly
– consuming vitamin
A-containing foods could work to ensure
hair growth and protect from dryness
and brittleness. Here’s a
detailed recipe for a nutritious and delicious
Carrot and Sweet Potato Soup:
Carrot and Sweet Potato Soup Recipe:
1.
Heat 2 tbsp of olive oil in a large size pot over medium
onion and 2 cloves of garlic, then sauté them
aroma and become translucent.2. Add 4 large carrots and 2 medium sized sweet potatoes
chopped) in the oil with the onions and stir to get
3.
Pour in 4 cups of vegetable broth, covering the vegetables
and then let it
simmer under the proper temperature.
4. Reduce the heat to the low, let the soup simmer for about
20-25 minutes
or until carrots and sweet potatoes are soft.
5. Once the vegetables are cooked and remove it from the
heat, and leave
it to cool for a while.
6. Using an immersion blender or regular blender, blend it to
obtain a
smooth and creamy soup.
7. Season the soup with salt, pepper, and a pinch of nutmeg,
making sure
to get the flavor of the mix.
Vitamin A-Rich Foods:
In addition to carrots and sweet
potatoes, incorporating other
vitamin A-rich foods into your diet can further
support your hair
health. Consider adding these foods to your meals:
- Spinach: Packed with nutrients,
including vitamin A, spinach can be added to salads, smoothies, or cooked
dishes for an extra boost of vitamins. - Kale: Another leafy green
powerhouse, kale is rich in vitamin A and can be enjoyed in salads, soups,
or sautéed as a side dish. - Red
Bell Peppers:
These vibrant peppers are not only high in vitamin A but also add flavor
and color to your meals. Enjoy them raw in salads, roasted as a side dish,
or sautéed in stir-fries.
By incorporating vitamin A-rich foods like carrots and sweet
potatoes into your diet, along with other nutrient-dense options like
spinach,
kale, and red bell peppers, you can nourish your hair from
the inside out and
promote overall hair health. Enjoying a
comforting and nutritious soup like
Carrot and Sweet Potato Soup is
just one delicious way to support your hair
health while satisfying
your taste buds.
IRON
Iron is the most
importantly nutrient for healthy hair strands because it transports oxygen to
hair follicles and promotes hair development. It is important to add iron-rich
foods to your diet, such as lentils, to help with your hair health. Here’s
a detailed recipe for a nutritious and flavorful Iron-Rich Lentil Curry:
Recipe of Iron Rich Lentil Curry
1. Heat the oil in a large pot over medium heat. Throw in minced onions,
garlic, and grated ginger, stirring occasionally until the onion starts to turn
translucent and the mixture becomes aromatic.
2. Add a cup of
rinsed red lentils to the pot, making sure they are coated evenly with the oil
and aromatics while you stir.
3. Add the diced tomatoes ( with their juices) followed by vegetable
broth, stirring well as you do to combine everything.
4. Season the mixture with curry powder, cumin, turmeric, salt and
pepper and adjust the spices as to your taste.
5. Next, bring
the curry to a fast simmer, then turn down the heat to low and cover the pot. Let
it cook to about 20-25 minutes, or until the lentils are tender and cooked
through.6. Take the taste and add salt and spices if needed, and adjusting to
your taste as required.7. Serve this lentil curry hot with cooked brown rice or whole grain
naan bread.
Iron-Rich Foods:
In
addition to lentils, other iron rich foods also support your hair health. Add
these foods to your daily routine:
-Lean Red Meat: Beef
and lamb are excellent sources of heme iron which is highly beneficial for not
only hair, also for whole body.
– Poultry: Turkey
and chicken are lean sources of iron, and are thus an excellent part of the
balanced diet.
– Leafy Greens: Spinach and
kale contain non-heme iron which is most beneficial particularly for the vegetarians
and vegans.