Diet plays an important role in maintaining the overall health of your hair and skin. A balanced diet that includes all the crucial vitamins, minerals and nutrients for hair are enough to keep your tresses healthy. These vitamins and minerals speed up chemical reactions in the body. Deficiency or excess of certain vitamins and minerals can contribute to hair loss. But the modern diet, which is mostly dependent on packed and processed foods are deficient in these essential nutrients. In this article, we have shortlisted the 9 most important nutrients for hair that can be incorporated in your diet to stop hair fall and promote the growth of healthy hair.
Here are a handful of vitamins and minerals for hair that can be taken on a daily basis to improve the overall health of hair, control hair fall and promote hair growth.
1. Zinc – Zinc is one of the essential minerals for hair loss prevention that boosts the growth and repair of the hair strands and helps to keep the scalp and the hair healthy. Zinc also regulates the hormones in the body and maintains the functions of the oil-secreting glands present on the scalp that help the hair to grow. The recommended daily dosage of zinc is 11 mg per day.
Food sources of zinc – wheat germ, oysters, chickpeas, etc.
2. Iron – Increasing the consumption of iron-rich foods is by far the most effective hair loss remedy that shows amazing results. Iron increases the count of red blood cells in the blood that promote circulation throughout the body. Deficiency of iron in the body reduces the oxygen-carrying capacity of the blood which in turn reduces the supply of oxygen to the hair follicles and stops hair growth.
Food sources of iron – dark leafy vegetables, beans, red meat, egg yolk, whole grains, turkey, oysters, etc.
3. Magnesium – Magnesium is one of the most abundant minerals in the human body and it is required for carrying out almost 300 biochemical reactions in the body which includes hair growth. But in most cases adults don’t get enough of this essential nutrient from the diet. Deficiency of magnesium leads to increased inflammation and hair loss.
Food Sources of Magnesium – almonds, cashews, brown rice, Beans, spinach, etc.
4. Selenium – Selenium is a trace element in the body but it functions to regulate reproduction, DNA synthesis, metabolism and immunity and it also stimulates the hair follicles to promote new hair growth. Deficiency of selenium in the body can cause follicle abnormalities, reduce hair growth and hair loss.
Food Sources of Selenium – Tuna, sardines (kind of Fish), Prawns, nuts, etc.
5. Vitamin A – Vitamin A is involved in the growth and maintenance of hair. Vitamin A regulates the synthesis of retinoic acid in the hair follicle. It also promotes the growth of hair by stimulating the hair follicles. The daily recommended dosage of vitamin A is 900 micrograms (mcg) (3,000 IU) for men and 700 mcg (2,300 IU) for women.
Food Sources of Vitamin A – Peaches, muskmelon, carrots, spinach, etc.
6. Vitamin C- This is yet another important vitamin for healthy hair that increases the amount of blood-boosting iron in the body. Vitamin C stimulates the production of collagen which is essential for strengthening the hair and boosting hair growth. The daily recommended dosage of vitamin C is 90 milligrams per day.
Food sources of vitamin C – Oranges, blueberries, kiwis, strawberries, etc.
7. Vitamin D – Vitamin D is necessary for hair follicle cycling. It promotes healthy follicle growth and reduces hair loss. Vitamin D also functions as a cure for atopic dermatitis. The daily recommended dosage of vitamin D in case of deficiency is 1,000 IU (25 micrograms) per day.
Food sources of vitamin D – Milk, curd, cheese, grains, mushroom, salmon (kind of fish), etc.
8. B-Complex Vitamins – B complex vitamins include thiamin, riboflavin, niacin, cobalamin, pyridoxine and pantothenic acid. B vitamins can help in nourishing the hair follicles. They promote blood circulation to the scalp which leads to healthy hair growth.
- Biotin – Biotin is a water-soluble B-complex vitamin that increases the density of hair and promotes the growth of new hair. The daily recommended dosage of biotin is 30 to 100 mcg per day. Deficiency of biotin can cause hair loss and loss of eyelashes and eyebrows.
Food Sources of Biotin – fish, legumes, beans, oats, peas, beans, brown rice, etc.
- Folic Acid – Folic acid or folate is another important B vitamin that helps to maintain cell division of hair follicle and growth. The daily recommended dosage of folate is 400 mcg per day.
Food sources of folate – lettuce, spinach, beans, avocado, broccoli, mango, orange, wheat bread, etc.
9. Omega 3 Fatty Acids -This is one of the most important supplements for hair loss prevention that nourishes the hair right from the root to tip. The essential fatty acids enter the hair shafts and cell membranes in the scalp and nourish the follicles from within to promote healthy hair growth. They enhance the elasticity of hair and prevent it from breaking off. Our body is not able to produce these essential fatty acids, so it is best to supplement them in the form of capsules. The daily recommended dosage of omega 3 fatty acids is 250 mg per day.
Food sources of Omega 3 fatty acids – flaxseeds, salmon, tuna, walnuts, cabbage, etc.
So, make sure to include the above-mentioned vitamins, minerals and natural supplements for hair loss in your daily diet or Consult a Dietician to get your customized diet chart for healthy hair.
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