Shiny hair not only needs the right hair care products from the outside. What you do to nourish your hair from the inside is just as important. Therefore, more and more attention is given to ensuring that diets support the nutrition your hair needs. But there are certain vitamins more important than others when it comes to hair care. So this is what you need to know.
1. Keep Your System Well Oiled with Vitamin A:
The Vitamin A is important to maintain hair growth as a well oiled machine literally. This nutrient is responsible for sebum production. Sebum is the natural oil that your body produces to keep your skin and hair hydrated. That is why your hair does not dry when left unattended. The sebaceous glands (which produce sebum) present near the roots of the hair, in the dermis layer of the skin, depend on a supply of fat-soluble vitamin A for the normal development and maintenance of its function. So if you want your hair to remain soft and silky, be sure to include it in your shopping list:
- Yellow fruits and vegetables
- Dark green leafy vegetables
- Fortified cereals and milk
- Cod liver oil
2. Vitamins B for Hair Growth:
Healthy growth of hair needs a base of vitamins B. Moreover, its absence can cause hair fall, as research has demonstrated the importance of biotin of vitamin B . A vitamin B12 deficiency in childhood has also been implicated in premature graying. So take cereals fortified with vitamin B, fish, eggs, meat and milk. The B12 in particular is in:
- Organ meats
3. Vitamin C: Your Defense Against Aging:
The vitamin C , which is widely found in a variety of citrus fruits and other vegetables yellow and orange, spinach, tomatoes, potatoes, sweet potatoes, cauliflower, broccoli and berries, is important for the production of collagen. The collagen protein in the hair shaft can help with hair growth, acting as a basic component of the hair itself.
“In addition to this, the antioxidants in vitamin C play a vital role in protecting your body from free radical damage, neutralizing these free radicals”.
Without these non-enzymatic antioxidants, your hair would see progressive deterioration, since cell structures would experience damage, which we interpret as aging. The result? Blackening and alopecia or reduction of hair production.
4. Vitamin D:
Researchers have found a connection between inadequate vitamin D intakeand alopecia or hair loss. Vitamin is an important immune regulator and also participates in cell growth and differentiation. Animal studies found that test subjects benefited from the therapeutic use of the nutrient, demonstrating its potential to promote hair growth in those with alopecia areata. However, more research is needed to confirm the safety and effectiveness of the therapeutic use of vitamin D in human subjects for hair loss. You can get vitamin D in your diet through fatty fish (salmon, tuna, mackerel) or through cheese, egg yolks and beef liver. Equally important, be sure to expose yourself to sunlight every day to help your body generate this vitamin internally as well.
5. Take Advantage of the Protective Effects of Vitamin E:
The vitamin E, a popular ingredient in many cosmetics, is also invaluable for your hair. Among other things, it protects hair from sun damage or oxidative stress, when exposed to hard UV rays. One study found that supplementation with vitamin E for 8 months produced a 34.5 percent increase in hair growth among test subjects with alopecia. Like vitamin C, vitamin E is also an antioxidant and part of the body’s defenses against free radical damage, gray hair and reduced hair or alopecia production. You will find this vitamin in foods such as:
- Green leafy vegetables
The Negative Side of a Vitamin Deficiency:
- Research has found that hair hypopigmentation, commonly known as premature graying, is related to vitamin deficiency such as D3 or B12.
- While insufficient intake of these vitamins can cause other health problems, your hair will also suffer. In fact, not having enough of these vitamins could cause your hair to age faster without the protective effects of these nutrients.
- In addition to their individual functions, these vitamins are also antioxidants that have a more protective effect for the hair. They protect the hair from the toxins to which it is exposed, which would otherwise accelerate the damage and the aging process.
- In other words, without your support, you can end up with a drier and brittle hair that breaks and falls easily. Or you could see gray hair prematurely or at a faster rate than normal.