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Diet plays an important role in the growth and maintenance of healthy hair. A shiny mane is depended up on the quality and the quantity of nutrition. The lack of any nutrient can cause hair problems. A high protein diet rich in vitamin B, A, C, D and E along with the essential fatty acids also plays a vital role in maintaining the health of hair. Yogurt, cheese, meat, liver, fish, green vegetables, butter, broccoli, tofu etc. are great for beautiful hair. You can also include various vitamins and supplements in the diet along with a cod liver oil capsule. Exercise and adequate amount of rest also help enhance the hair texture and add volume. Exercise attributes to proper blood flow and sleep promotes the overall health of the body.
Vitamins for hair loss and nourishment:
Hair is made up of hard protein called keratin. In this aspect, vitamins play great role to improve lost or decayed hair. Apart from the hereditary causes, hair loss occurs when the diet is inadequate in the B vitamins - especially B6, biotin, inositol and folic acid; and the minerals magnesium, sulfur and zinc. These B vitamins, particularly B5 (pantothenic acid and B3 (niacin), are key nutrients important for hair growth.
Thinning Control
The essential amino acids are found to control the thinning and thickening of hair. In various laboratory tests, rats fed on diet deficient in magnesium, they lost their hair in bunches. The situation was even more serious with some other B-vitamins. When rats were fed a diet low in biotin or inositol, they became hairless. This shows that thinning of hair in human being also caused due to the deficiency of these essential elements, Be sure your diets contain all these useful B-vitamins to control your thinning hair.
Men deficient in vitamin B6 often lose hair. When they are deficient in folic acid, some men became completely bald. But the normal intake of these vitamins could restore the hair in its normal way. However, excessive doses of vitamin A (100,000 IU or more daily) for a long period of time may trigger hair loss, but stopping the vitamin A will reverse the problem.
Essential Fatty Acids
Essential fatty acids which are found abundantly in flaxseed oil, primrose oil, and salmon oil are key nutrients that make hair glow and healthy. These elements prevent dryness and brittleness in the hair.
Vitamins for hair loss and their intake:
B-Vitamins
To foster a healthy and good growth hair, it is essential to consume proper amount of all B-Vitamins. Our daily foods rich in B-vitamins include beans, peas, carrots, cauliflower, soy beans, nutritional yeast, bran, nuts and eggs. It is recommended to take a vitamin B-complex and supplement it for healthy hair texture.
Biotin
Being one of the most essential elements to make your hair grow at rapid pace, Biotin is very is highly needed for healthy hairs as well as skin. Especially among men, biotin helps prevent hair loss. Consumption of foods high in biotin and/ or take it in supplemental form could make hair glow. Some of the foods containing rich amount of biotin include brewer's yeast, brown rice, bulgur, green peas, lentils, oats, soybeans, sunflower seeds, and walnuts. Using of hair care products containing biotin would also help you to keep your hair good.
Vitamin E
Healthy hair is all about increasing of oxygen uptake. Vitamin E is quite essential for increasing oxygen uptake that improves circulation to the scalp. Since hair health is closely connected with our immune health, vitamin E is believed to stimulate hair growth by enhancing the immune function. 400 IU daily dosage of vitamin E with an increase of increase to 800-1,000 IU will be the best option for great hair growth.
Vitamin A
This vitamin A is an antioxidant that produces healthy sebum in the scalp. Main food sources of this vitamin include fish liver oil, meat, milk, cheese, eggs, spinach, broccoli, cabbage, carrots, apricots and peaches. Daily dose of 5,000 IU is recommended
Vitamin C
Vitamin C is an antioxidant that helps maintain skin and hair health. This essential element is found in citrus fruits, strawberries, kiwi, cantaloupe, pineapple, tomatoes, green peppers, potatoes and dark green vegetables.
Best Result
After starting a new vitamin regime, it usually takes between 2 and 3 months to see the best results. While observing the changes that take place with your hair after vitamin intake you must have patience and consistency. And most important thing for best result is proper consultation with your doctor before starting the vitamin program.
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