ADVANCED HAIR CLINIC
What Are The Most Important Vitamins For Healthy Hair?
An important part of caring for your hair is about the Vitamin in your diet – it’s important to nourish the inside, as well as the outside of hair.
Comprised of a hair follicle and a structural protein called keratin.Hair requires a nutrient rich diet with adequate amounts of protein, iron, omega-3, zinc, selenium, and vitamins like biotin which supports the growth of normal, healthy hair
Biotine
Biotin (or vitamin B7) is one of the B vitamins and it’s produced by the body. It is believed that biotin helps keep hair thick and healthy because one of the signs of deficiency is hair loss. It’s necessary for the proper metabolism of protein, fat and carbohydrates – over time, poor metabolism of nutrients can contribute to under nourished hair follicle cells.
Most foods contain some biotin so the good news is you can all the biotin you need from a balance and varied diet. Foods rich in biotin include eggs, sweet potatoes, onions, pecans, almonds, tomatoes, carrots, avocados, walnuts and salmon.
Iron
Maintaining the recommended level of iron encourages hair growth and prevents it from becoming brittle and weak. If you have an iron deficiency, your body is unable to grow and repair the cells in the body, including those that affect hair growth. Iron plays an important role in transporting oxygen in our blood, including to our roots, which helps hair grow faster and longer.
People often think of meat when they think of good iron sources. But many plant-based foods provide more iron.You can increase the amount of iron absorbed from plant-based sources by pairing them with a serving of vitamin C-rich food – like broccoli, bell peppers, or sweet potatoes. Foods rich in iron include lentils, chickpeas, pumpkin seeds, black beans, edamame, split peas, oysters and liver.
Zinc
Zinc is a mineral that aids the process of cell reproduction, hormone regulation, and nutrient absorption. A zinc deficiency can cause hair loss by inhibiting the hair growth cycle, resulting in not only less hair growth, but poorer quality hair.
Zinc is involved in hair growth and keeps the oil glands around the hair shaft working properly. Low levels of zinc can lead to dandruff, slow growth, and even hair loss.
Foods rich in zinc include red meat, poultry, oysters, white beans, chickpeas, lentils, red kidney beans, black beans, sesame seeds and pumpkin seeds. Unless you have a medical condition that prevents disrupts absorption, you should be able to get all the zinc you need from food if you have a balanced diet.
Protein
Yes, keratin is a major component of your hair. Hence, it is the fundamental element that determines your healthy hair growth. The deficiency of protein weakens your hair and causes breakage.
Here is how protein benefits your hair:
1. Protein reduces your hair porosity. Porous hair is non-uniform with gaps, which makes it susceptible to hair damage. This is because different components like colors, pollutants, etc get absorbed into the gaps easily.
2. Adequate protein levels in your hair protect it from various side effects of chemicals that may be present in your hair dyes.
3. Protein ensures durability and fullness of your hair as it is the building block of your hair and very important in restoring damaged hair tissues.
4. Thick, shiny, and bouncy hair is all yours with necessary protein levels in your hair
Selenium
Many enzymes use selenium to do their work for them, which makes them more reactive. Some enzymes help the body clean itself from free radicals. These guys are very harmful to the healthy growth of hair and skin cells of the body since they play a major factor in premature aging and weaker hair follicles. Selenium works for healthy hair growth by killing free radicals.
Selenium is more concentrated in the thyroid than in our other organs and is important for the proper functioning of our thyroid hormone. This hormone in turn plays a huge role in regulating hair loss in patients suffering from the type of hair loss that occurs in patches.
Getting enough selenium is important to maintain and improve healthier hair and prevent hair loss. So to be sure of that, there are some foods you can incorporate into your diet to help. Foods rich in selenium include:
Brazil nuts , whole grains ,garlic , beef ,eggs ,beans ,oatmeal ,spinach
Omega 3
Evidence of an impact on hair health is limited. However, a few studies suggest that omega-3s may aid hair growth.
The 2015 study also observed that participants taking the omega-3 and omega-6 supplements had thicker hair than those in the control group. Almost 90% of the participants in the supplement group reported that their hair felt thicker and that they were noticing less hair loss.
While the study was promising, the AAD have stopped short of recommending omega-3 supplements as a treatment for hair loss until more research confirms the findings.
flaxseed oil soybean oil walnuts chia seeds
