The condition of the hair is influenced by a he althy diet and the intake of sufficient vitamins, minerals, essential fatty acids, antioxidants. The speed with which it grows, the smoothness of the hair, its shine, its good structure depend on the vitamins we take with food. In order for hair to grow he althy, vibrant and in good condition, it needs nutrients, according to he althline.com. If the body is deficient in these microelements, the hair will not only not look good, but may start to fall out and grow more slowly.
According to a 2011 data analysis published in Biohimica et Biopshysica Acta, vitamin A is essential for hair.The production of sebum depends on it, as well as its quantity, and one of its main functions is to facilitate hair growth and its moisturizing. The best natural sources of vitamin A are carrots, pumpkin, sweet potatoes, cabbage, spinach. They are all rich in beta-carotene, which is transformed into vitamin A in the body.
B vitamins are also essential for hair growth and good condition. The quality supply of oxygen in the follicles and hair, as well as in the scalp, depends on them. Consuming sufficient amounts of whole grains, almonds, fish, dark green leafy vegetables, legumes will help you get enough B vitamins. Vitamin B12 is the only vitamin of this group whose concentration is highest in animal products.
Vitamin C is another very important vitamin for he althy hair growth. We're used to associating it with its importance for the immune system and collagen absorption, but it's also valuable for hair. The best sources of vitamin C are kiwis, citrus fruits, strawberries, peppers, potatoes.
Vitamin D is very important for the prevention of hair loss and the stimulation of new hair growth. Vitamin D deficiency is associated with hair loss and clinical baldness (alopecia). Replenishment of vitamin D in the body promotes new hair growth, according to healhdigest.com.
Vitamin E is a fat-soluble vitamin of particular importance for the condition of the hair. A 2010 study published in Tropical Life Sciences Research and cited by he althdigest.com shows that adequate vitamin E intake after hair loss increases new hair growth by up to 34.5%. Vitamin E can be found in sunflower seeds, spinach, avocado, pumpkin seeds.
In addition to vitamins A, E, C, B and D, which are important for hair growth, there are also some minerals that influence hair regeneration processes. According to he althline.com, these are iron and zinc, as well as protein.
Iron is interconnected with the absorption of vitamin C. It is an element that prevents anemia and that ensures quality transport of oxygen and nutrients to all tissues, including hair.
Zinc contributes to the proper functioning of the sebaceous glands, on which hair growth and hair restoration depend. Sources of zinc are fish, seafood, oysters, pumpkin seeds, lentils.
If the diet is poor in quality proteins, the hair also suffers. Proteins are one of the basic building blocks of every cell, and without them, the formation of new cells, their division and their growth are very difficult. The he althiest sources of valuable proteins are eggs, lean meat, soy, dairy products, yogurt, cottage cheese, whole grains.