Sometimes the simplest way to do things is right in front of you. For those of you who want to maintain healthy hair before problems occur than there are solutions that are easy to obtain. Why not be proactive and take care of your hair before there are any issues such as thinning, dull or brittle hair?
The following vitamins will aid in keeping your hair healthy.
Because hair is made of PROTEIN, it is important to make sure that your diet includes this very important substance. Chicken, turkey, fish, dairy products and eggs are great sources of protein as well as Legumes and nuts.
The next thing we want to include in our diet is iron. Not enough iron can cause anemia and can also be a major cause of hair loss. When you iron levels (serum ferritin) drop below normal it disrupts the nutritional supply to the hair follicle which affects the hair growth cycle. Shedding is common when your iron levels are below normal. Once again, eating red meat, chicken, fish lentils spinach and other leafy green vegetables can improve iron levels and help to maintain healthy hair and prevent hair loss.
For many reasons we all need Vitamin C because it helps the asorption of iron and is also an antioxidant. Blackcurrents, blueberries, broccoli, guava, kiwi fruit, papaya, strawberries and sweet potatoes are great sources of Vitamin C. Vitamin C helps in the production of collagen and that will make the capillaries strong that supply the hair shaft.
Omega-3 fatty acids are important fats that our body can’t make itself and we have to add them to our daily diet. These fats are found in the cells that line the scalp and help to keep the scalp hydrated. Eat oily fish like salmon, herring, sardines, trout and mackerel as well as avocado, pumpkin seeds and walnuts to supply your body with Omega-3 acids.
Vitamin A makes sebum which is an oily substance created by the subaceous glands to provide a natural conditioner. Without this substance we can have an itchy scalp and very dry hair. Eating animal plants and orange/yellow colored vegetables (high in beta-carotene) to produce Vitamin A. Carrots, pumpkin and sweet potatoes are recommended.
Zinc and Selenium are also recommended to prevent dry scalp and hair loss. Fortififed cereals and wholegrains as well as oysters, beef and eggs.
Vitamin E provides protection from sun damage. Nuts help to balance the diet and provide Vitamin E.
Biotin, a water-soluble B vitamin and too little of it can cause brittle hair and lead to hair loss. Wholegrains, liver, egg yolk, soy flour and yeast can provide Biotin.
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