While genetics, age, and hormones contribute to hair loss, some dietary habits are also to blame. Your thinning hair could be the result of nutritional deficiencies. Fortunately, you can reverse this situation by creating a healthy meal plan. As part of routine tests, Dr. Joseph Williams considers this possibility and offers valuable recommendations for healthier hair.
The Best Vitamins for Hair Growth
These five vitamins are essential for thicker and longer hair:
- Vitamin A
Did you know that hair is your body’s fastest-growing tissue? Part of the reason is that it benefits from Vitamin A’s cell-growing properties. This nutrient also assists with the secretion of sebum, an oily substance that improves hair health by moisturizing your scalp. Vitamin A sources include vegetables, such as carrots, and animal products such as eggs and milk.
- B Vitamins
Biotin is one of the most beneficial types of B-vitamins for hair growth. It’s rare to be biotin deficient because it’s available in several foods. B vitamins are also valuable for red blood cell creation. This process improves the transmission of oxygen and other nutrients essential for healthy hair follicles and scalp. Sources of B vitamins include whole grains, seafood, almonds, and leafy greens.
- Vitamin C
Your body naturally produces free radicals. These are unstable atoms that studies link to aging and various illnesses. They also contribute to hair damage. As a powerful antioxidant, Vitamin C protects against the oxidative stress that free radicals cause. It also helps in secreting collagen, a protein that makes up your hair structure.
- Vitamin D
You’re more likely to have alopecia if your Vitamin D levels are low. According to research, this nutrient assists in creating new hair follicles on your scalp. Direct sunlight is a free source of Vitamin D. Others are cod liver oil, mushrooms, and supplements.
- Vitamin E
This nutrient works similarly to Vitamin C. Its antioxidant properties combat illnesses and aging. An increase in Vitamin E intake results in higher hair density after a few months. Dietary sources include avocado, spinach, sunflower seeds, and almonds,
Other Essential Nutrients
In addition to vitamins, you need these nutrients for healthy hair:
- Proteins
Proteins account for a large part of the hair structure. They also strengthen keratin, an essential building block. It’s also a treatment for brittle, porous, heat-damaged, and chemically treated hair. Legumes, fish, chicken, and eggs are good protein sources.
- Iron
This mineral assists in supplying your hair follicles with oxygen. It also works with proteins to nourish your hair. Iron food sources include oysters, green leafy vegetables, spinach, chicken, and meat.
- Zinc
Your body needs zinc for a range of physiological responses. Examples are the maintenance of sebaceous glands and rejuvenation of damaged hair. Although this mineral can’t reverse baldness, a deficiency can accelerate hair loss. Shellfish, pumpkin seeds, dark chocolate, nuts, and whole grains are good sources of zinc.
- Omega-3 fatty acids
Fish oil is the most common dietary source of Omega-3s. In addition to promoting overall health, it’s also renowned for nourishing hair follicles. It does so by providing essential proteins, preventing inflammation, and maintaining scalp circulation. You can get enough fish oil by incorporating herring, salmon, and mackerel into your diet.
- Selenium
Selenium is an antioxidant that keeps you healthy by combating the adverse effects of aging and illness. It also boosts your thyroid health and overall immune system. Your hair can benefit from this nutrient through foods such as eggs, oysters, sardines, Brazil nuts, and chicken breast.
Keep Your Hair Healthy with Minerals and Vitamins
Various commercial supplements provide similar or better results to dietary mineral sources. These are among the solutions we recommend at the Advanced Medical Hair Institute. Dr. Joseph Williams uses his vast skills and experience to offer the most comprehensive hair treatment procedures. Please schedule a consultation today for more details.
