Just like any other part of the body, hair needs sufficient nutrients to grow. Unfortunately, diet and nutrition are major components of hair growth that are usually neglected. Even though hair loss is caused by a variety of interlinked internal and external factors, diet plays a huge role. That’s why nutritional deficiency is usually associated with hair loss. Some of the best vitamins and nutrients to improve hair quality :
Vitamin A
This vitamin is integral for the formation of an oily substance called sebum. It’s an oil that keeps the scalp moisturised and prevents your hair roots from drying out. Vitamin A also assists in the growth of all cells and tissue, including hair. By these actions, it helps promote hair growth and keep it healthy. You can get vitamin A from foods like carrots, spinach, peaches and pumpkins. Animal products like milk, eggs and cod liver oil are also rich in this vitamin.
Vitamin C
Vitamin C is an antioxidant which protects against the action of free radicals on hair. Free radicals cause oxidative stress which accelerates aging of hair and stops growth. Vitamin C is also involved in the formation of a protein called collagen, a major component of hair. Sources of vitamin C include fruits like strawberries and citrus fruits like lemons and oranges.
B-Complex vitamins for hair growth?
Among the B vitamins, Biotin is very well known for its role in hair growth. It has been shown to promote hair growth, prevent hair loss and thicken the hair strands. Other B- complex vitamins like vitamin B6 and B12 aid in hair growth by promoting blood circulation and formation of red blood cells. Dietary sources of B vitamins include green leafy vegetables, meat, fish and whole grain cereals.
Iron
Iron is used for the transportation of oxygen by red blood cells. Therefore, it allows all metabolic process that require oxygen to proceed smoothly. Since hair growth is one of these processes, iron deficiency normally leads to hair loss. Iron is especially important for women because they lose blood every month during their periods. Foods rich in iron include liver, eggs, red meat and spinach.
Omega-3 fatty acids
These fatty acids help create the oils that moisturise the scalp and hair for better growth. They also help in the processing of nutrients required for hair production hence faster hair growth. It’s important that you include these fats in your diet because our bodies lack the capacity to manufacture omega-3 fatty acids on their own. Dietary sources include soy and salmon.
Silica for hair growth
This is one of the most plentiful substances in the entire world but apparently, we aren’t getting enough of it in our diet. Silica is the major component of soil and has a key role in our growth and development. Silica is responsible for the synthesis of collagen which is required for hair growth. It also helps improve hair quality. Examples of food rich in silica are whole grain cereals, wheat and rice.
MSM for hair growth
Methylsulphonylmethane(MSM) is an organic sulphur compound that has been shown to have a lot of benefits for our health. It’s a super-nutrient that’s so good for us, it even has anti-aging properties. To promote hair growth, MSM provides sulphur for production of both collagen and keratin. These proteins then help strengthen and thicken hair. You can get MSM from cow’s milk, whole grains, legumes and vegetables.
Saw Palmetto for hair growth
While not strictly a nutrient for hair growth, saw palmetto is a natural herbal remedy for hair loss. Saw palmetto extract has been proven to reduce the amount of DHT and halt hair loss due to androgenetic alopecia.
Eating a balanced diet filled with vitamin-rich foods is therefore a natural sure-fire way of preventing hair loss. If your vitamin intake for normal food isn’t enough, you can make use of supplements that adequately meet your needs. Xpecia is the best product in the market with the best vitamins to promote thicker hair growth in men and women, tested by Hairline Clinic and many other clinics in the world. Xpecia contains many ingredients including Saw palmetto, Ginkgo biloba, Bioperine, zinc, magnesium, keratin, folic acid and many of the vitamins already listed earlier. These components all work together to promote healthy hair growth and prevent hair loss.
