Look into Nutrition for Healthy Hair Growth

It is only logical to think that what you eat has a direct impact on the condition of your skin and hair. Lacking in certain vitamins, minerals, and other nutrients that are essential for hair growth will certainly accelerate hair loss. For instance, those who avoid diary products and meat might suffer from hair loss because of the lack of certain proteins that skin needs to produce hair.

Amino Acids

One of the necessary dietary components to healthy hair would be Amino acids. You can get it from protein supplements and foods as grains, nuts, lean meats, dairy products, eggs, fish, and soy. The most essential amino acids are those that contain sulfur, namely methionine and cysteine.

Methionine is an amino acid that the body cannot produce on its own and, therefore, should be derived from one’s diet. Foods that are high in methionine are meats, sesame seeds and other plant seeds, and fish. The recommended dosage is 250 milligrams for each day; be careful not to take too much of it because it is toxic to the body and will cause heart disease.

Cysteine contains sulfur, which is necessary for hair follicle cells to replicate and produce thick and strong hair. The human body can produce this amino acid, but if you are suffering from hair loss, your body might not be producing enough of it. Foods that are rich in cysteine are milk, eggs, chicken, duck, turkey, whey protein, and certain cheeses. Brussels sprouts, wheat, oats, garlic, and red peppers also contain cysteine. You need about 100 milligrams of cysteine per day.

Healthy Fats

Essential fatty acids, including omega 3 and omega 6, are called healthy fats because they are necessary for the body to function properly and to absorb certain vitamins. People who have a deficiency in essential fatty acids usually experience having brittle hair that easily breaks, as well as flaky and inflamed skin.

Healthy fats can be found in nut oils, particularly walnut and olive oil; plants, such as soy beans, flax-seeds and pumpkin seeds; fish, such as sardines, salmon, and tuna; and fish oil capsules as well as primrose oil.

On the other hand, be careful not to consume too much animal fats and saturated fats, because studies point to a link between consuming too much animal fat and fried food and hair loss.

Vitamins

Vitamins are essential for healthy hair, but be careful not to overdo it. Stick to the recommended dosage, otherwise too much can actually cause more hair loss.

The most essential vitamins for strong and smooth hair are Vitamins A, B complex, C, and E.

Vitamin A helps prevent hair follicle damage caused by free radicals. A deficiency would lead to dry hair, but too much will cause hair loss. Do not go beyond 900 mcg for men and 700 mcg for women. Carrots, liver, and broccoli contain high levels of this vitamin. 

Vitamin B complex is composed of thiamin, riboflavin, niacin, pantothenic acid, and cobalmin, all of which are needed for hair follicle health. Bananas, turkey, tuna, and potatoes have high levels of B complex. Biotin and folic acid, also B vitamins, are most popularly known because of their hair growth advantages. Beans, legumes, and fish can be found in biotin. Folic acid can be found in leafy vegetables and dried beans.

Vitamin C is essential for healthy skin and hair because it protects them from free radicals and maintains optimal collagen. Go for 90 milligrams with a maximum of 2 grams per day.

Vitamin E is composed of eight fat-soluble vitamins that are known for being antioxidants. They keep cell membranes stable. You can get vitamin E from asparagus, nuts, and corn.

Minerals

The most important minerals for healthy hair are zinc, iodine, selenium, iron, and silica.

Zinc is essential for healthy hair follicle cell division. Women need 8 mg and men 11 mg per day, although pregnant women may need higher levels. Grains, certain seeds, nuts, beans, animal proteins, and oysters have high levels of zinc.

Iodine and selenium are necessary for a healthy thyroid gland. For iodine, certain plants and seafood contain iodine, and iodized salt is a common source as well. Men and women both need 150 mcg of iodine per day. As for selenium, you can get it from lobster, crab, fish, meat, eggs, and nuts. 55 mcg is recommended for both men and women.

Iron treats anemia and is necessary for the development of red blood cells that carry oxygen to the different parts of the body, including the hair follicles. Leafy vegetables, poultry, fish, and red meat contain iron. The recommended daily intake varies, depending on your needs.

Silica is needed for the development of keratin sulfate, which is in the hair shaft. Blood circulation is also boosted in the hair follicles and would encourage hair growth. Horsetail extract, leafy green vegetables, barley, rice, and grains contain this.  

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