Let your healthy, shiny hair down.
Can’t? If a Rapunzel-like long, shiny hair is nothing but a fairytale fantasy, it is time you take your 100-brush strokes a day to another level. Hair loss and thinning conditions require a lot of care on especially on your crown, a healthy regimen, and a boost of hair nutrients and vitamins for the hair.
Hair loss is something millions of men and women around the world go through. In the US alone, 35 million men and 21 million women are suffering from different causes of hair loss. Hair loss cases and statistics say that it can vary depending on age, genes, hormones, and unhealthy hair practices are just some of them. If you think poor hair health is also your problem, you must not hesitate to visit a NuHart Philippines, which offers free hair consultation. Know that affordable hair restoration is also within your reach.
Aside from modern medical procedures, you may also add a few items, including vitamins and other hair nutrients, in your health kit. Here are some of them:
Vitamin D
Vitamin D is probably the most popular vitamin for hair growth. A 2012 study in the journal Stem Cells Translational Medicine suggests that vitamin D can help create new follicles where new hair can grow. It also helps wake up follicles that have become dormant.
The Office of Dietary Supplements recommends adults to get 600 international units, or 15 micrograms, of vitamin D daily. Unfortunately, not everyone gets a sufficient dose. In fact, over a billion people around the world are Vitamin D deficient.
Fish, mushroom, grains, and fortified orange juice and milk are among the foods with high levels of Vitamin D recommended to maintain healthy hair and scalp.
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Vitamin A
A is for all-around. Vitamin A is a powerful antioxidant that the body needs. Every cell in the body needs vitamin A to function, according to dermatologist Cybele Fishman, vitamin A regulates retinoic acid in the hair follicles. Too much of this acid can lead to hair loss. Vitamin A is great for maintaining a healthy and moisturized scalp and also good in preventing hair from drying. It is also good in keeping dandruff at bay. Vitamin A-rich foods include kidney beans, liver, eggs, spinach, carrots, and mangoes.
B-complex
All B vitamins help the body convert food into fuel or glucose, which is used to produce energy. Often referred to as B-complex vitamins, they also help the body use fats and protein. And according to the University of Maryland Medical Center, B vitamins, such as B-12 or cobalamin, also help strengthen and condition hair.
Other than supplements, you may get your daily source of vitamin B from whole grains, cauliflower, carrots, poultry products, soybeans, nuts, and avocado. Older people, those that usually have thin hair, are usually deficient in vitamin B-12. One way on how to stop hair thinning is by consuming animal-sourced foods such as meat and dairy.
Vitamin C
For a great immune system, take vitamin C. But wait, it’s also among the best hair growth vitamins. It helps build collagen, which stimulates hair follicles to lengthen. It also helps break down iron, which is an important component of long and strong hair. By breaking down iron, oxygen is transported throughout the body and through every cell that is essential in maintaining healthy hair. Citrus fruits and vegetables are good sources of vitamin C.
Vitamin E
They often call vitamin E as the beauty vitamin. Well, it truly is. Aside from keeping skin feeling soft and smooth, it also facilitates scalp care. A healthy scalp lays the foundation for long, shiny hair. If you notice, more hair care products have vitamin E component as it promotes conditioning. Want to run your fingers through soft and shiny locks? Vitamin E does that. It is commonly found in kiwi, papaya, sunflower seeds, kale, and spinach.
Biotin
Biotin deficiency effects include alopecia or hair loss. It is considered among the most important vitamins that help strengthen hair and nails. This is why a lot of cosmetic products usually contain biotin. Avocados, eggs, nuts, and legumes are high in biotin.
Iron
Iron carries oxygen that promotes healthy hair. Women in childbearing age or people who don’t have enough red meat in their diet tend to be iron deficient, and thus experience hair loss and thinning. Consult with your doctor on how much iron you should take. Iron-rich foods include, egg yolks, lentils, spinach and chicken.
Protein
Make sure you are consuming enough protein or are using protein treatments for good hair health. Protein facilitates hair growth, and also the speeds up hair growth. If you’ve noticed slow growth, it is best to check your protein intake. Remember that hair and nails are both protein fibers. Protein is also necessary in a healthy hair regimen to undo the damaging routines that we do and products that we use. Poultry products, meat, eggs, and lentils are some of protein-rich foods that you should have in your diet.
Magnesium
For optimum scalp care, add magnesium in your diet. This supplement creates strong hair follicles and hair strands that stay intact for a long time. A deficit in magnesium will prompt hair loss in an abnormal manner. Pumpkin seeds, soybeans, salmon, dark chocolate, oatmeal, dates, and bananas are all rich in magnesium.
Zinc
Do you exercise and sweat a lot? You could be losing a lot of zinc. Zinc is an essential mineral for hair growth and you should regain it by eating foods such as lamb, turkey, pumpkin seeds and chocolate. Zinc promotes cell reproduction, tissue growth, and repair. It also functions in the maintenance of the oil-secreting glands attached to hair follicles.
There are a lot of vitamins to prevent hair loss. If you are wondering what vitamins to take for hair growth, just sing your ABCs. Keeping your hair and scalp healthy has a lot do with your diet, the supplements you take, and good advice should hair thinning conditions persist. Make sure that your hair is getting all the attention it needs and you’ll never have a bad hair day again.
