Beautiful, strong hair is a sign of healthy hair. Hair needs to be nourished with the required nutrients, just like any other part of the body. When the hair does not receive the nutrients it needs, a person may end up facing multiple hair-related issues. At the same time, one’s quality of hair also depends on their genetic makeup, age, and hormonal changes in the body. The right intake of nutrients is an effective way of keeping the hair healthy. Here is a list of vitamins that are vital for maintaining hair health:
- Vitamin A: Every cell requires vitamin A for growth, including the cells responsible for hair growth. These cells are one of the most rapidly growing cells in the human body. This vitamin also benefits the skin as it helps in the production of an oil-based substance called sebum. This oily substance provides moisturization needed by the scalp and promotes healthy hair growth. If a person suffers from a vitamin A deficiency, they may experience hair loss. At the same time, an overdose of this vitamin is also harmful as it could adversely impact the hair and lead to hair loss. Plant-based food sources like kale, pumpkins, sweet potatoes, spinach, and carrots are rich sources of beta carotene that is converted into vitamin A in the body. Animal-based products that are rich in vitamin A are eggs, yogurt, milk, and cod liver oil.
- Vitamin B: Biotin or vitamin B is essential for hair growth, and its deficiency can result in the loss of hair. Other types of vitamin B are responsible for the creation of red blood cells. These cells carry nutrients and oxygen to the hair follicles and scalp. So, they are also necessary for the growth of hair. Meats, whole grains, dark leafy greens, almonds, and seafood are rich in vitamin B.
- Vitamin C: Vitamin C is a powerful antioxidant. This vitamin provides protection from oxidative stress triggered by free radicals. Free radicle damage can lead to the blockage of hair growth and aging of the hair. The human body requires vitamin C for the production of a protein called collagen that is a vital part of the hair’s structure. Nutrients like minerals and iron that are needed for the growth of hair are absorbed with the help of vitamin C. All citrus fruits like strawberries and raspberries as well as other food items like guava and pepper are rich sources of vitamin C.
- Vitamin D: Deficiency of vitamin D is associated with the problem of hair loss. Studies have proved that vitamin D assists in the creation of new pores in the scalp that allow the growth of hair. When the human body is exposed to sun rays, it produces vitamin D. One can also get vitamin D by consuming food items like cod liver oil, fatty fish, certain kind of mushrooms, and fortified food items.
- Vitamin E: Just like vitamin C, vitamin E can also provide protection against oxidative stress. Some foods that are rich in vitamin E are avocados, almonds, spinach, and sunflower seeds.