Healthy hair is a good sign of health and beauty. Like other organs in the body, hair needs a variety of nutrients to stay healthy and grow. In this, optimal nutrient absorption is key.

5 best vitamins for hair growth

B group vitamins

Biotin is a B vitamin, also known as vitamin H or vitamin B7, biotin is one of the B complex vitamins, which helps the body convert food into energy.

Vitamin H is a vitamin that promotes hair growth. Studies have shown that biotin deficiency can cause hair loss. Although biotin can be used to treat hair loss, it works best for people with biotin deficiency. However, biotin deficiency is rare because it is found in many foods.

Other B vitamins help make red blood cells, which carry oxygen and nutrients to the scalp and hair follicles. These processes are important for hair growth. Accordingly, B vitamins can be obtained from a variety of foods, including whole grains, almonds, meat, fish, seafood, and dark green vegetables.

The only source of vitamin B12 is foods of animal origin. So if you’re a vegetarian, consider taking a vitamin B12 supplement. In addition, B vitamins can also be supplemented in the form of functional foods.

Vitamin A

All cells need vitamin A to grow, including hair – the fastest-growing organ in the body. In addition, vitamin A also helps the skin glands to secrete sebum to moisturize the scalp and keep hair healthy. Therefore, a diet lacking or excess vitamin A can lead to hair loss.

Sweet potatoes, carrots, pumpkin, spinach, and kale are all high in beta-carotene, which is a precursor to vitamin A. In addition, this vitamin can also be found in milk, eggs and yogurt, liver oil. snow fish. Besides, you can also supplement vitamin A, which can also be provided through functional foods.

Vitamin C

Vitamin C is a potent antioxidant that helps protect against oxidative stress caused by free radicals, which prevent hair growth. In addition, the body also needs vitamin C to make collagen – an important part of hair structure.

Vitamin C also helps the body absorb iron, a mineral essential for hair growth. Strawberries, peppers, guava and citrus fruits are all good sources of vitamin C.

Vitamin D

Vitamin D deficiency can cause hair loss. Research also shows that vitamin D can help create new hair follicles (small pores on the scalp where hair can grow).

Your body produces vitamin D through direct exposure to the sun’s rays. Good dietary sources of vitamin D include fatty fish, cod liver oil, some mushrooms, and supplements.

Vitamin E

Vitamin E is an antioxidant that can prevent oxidative stress. In one study, people with hair loss experienced a 34.5% increase in hair growth after taking vitamin E supplements for 8 months. Meanwhile, the placebo group only increased by 0.1%. Sunflower seeds, almonds, spinach, and avocado are all good sources of vitamin E.

 

3 good nutrients for hair growth

Iron

Iron helps red blood cells carry oxygen to the cells. This makes it an important mineral for many bodily functions, including hair growth.

Iron deficiency anemia often occurs in women, this is the main cause of hair loss. Accordingly, you can add iron-rich foods to your diet, including clams, oysters, eggs, red meat, spinach, and lentils. In addition, iron can also be supplemented through functional foods.

Zinc

Zinc plays an important role in the growth and repair of hair tissue. It also helps keep the oil glands around the hair follicles working properly.

Hair loss is a common symptom of zinc deficiency. Studies show that zinc supplementation reduces hair loss caused by zinc deficiency. However, supplemental overdose can cause hair loss. Therefore, it is better to get zinc from natural food sources such as oysters, beef, spinach, wheat germ, pumpkin seeds, and lentils.

Protein

Hair is almost entirely made up of protein. Therefore, consuming the right amount of protein can support hair growth. Animal studies show that a protein deficiency can reduce hair growth and even lead to hair loss.

Should you use functional foods to nourish your hair?

Food is the most essential source of vitamins for hair growth. However, if your diet doesn’t provide enough vitamins, you can take supplements to supplement them.

According to research, vitamin supplements work best in people with vitamin deficiencies. Taking vitamin supplements in large doses can be harmful to your body if you are not vitamin deficient. It is best to get vitamins through a healthy diet.