Healthy hair requirements
The B vitamins are very especially important to healthy hair. B5 is responsible for your hairs strength and flexibility as well as shine and B6 helps to prevent dandruff. Vitamin B6 can be found in egg yolk, cereal and liver and B12 can be found in eggs, chicken, fish and milk. Fish is high in iron, protein omega 3 fatty acids and Vitamin B12 which all help to prevent dull hair and dry scalp. Dark green vegetables are high in vitamins A and C which help with sebum production which is the body’s natural hair conditioner. Legumes are high in zinc, biotin and protein that held helps to make your hair healthier and stronger. A Biotin deficiency will actually cause brittleness which can cause hair loss. Biotin can also be found in egg yolk, liver, soy flour and yeast. Nuts are high in selenium which supports a healthy scalp. Zinc and Alpha-linoleic acid helps to condition the hair and prevents shedding.
Remember healthy hair grows faster and glows better. Even with the best hairstylist and the best products your hair will not be the best if you don’t take care of it from inside.
Hair care goes hand in hand with having a good nutrition. The first and most paramount thing when it comes to taking care of your hair is ensuring that you ensure that you eat foods that are nutritious. The food that you consume should have enough of vitamin, proteins, carbohydrates and all the required minerals.
How it works?
The hair is a living organ and it requires to be feed well for it to get healthy. The living part of the hair is usually below the scalp skin where the hair root is lodged into the hair follicle. There is a vein that carries nutrients to the follicle.
Any health concerns ranging from stress to chronic medical conditions, the hair gets affected. Sometimes the hair may start to fall and in other cases the hair becomes discolored. Any deficiency of nutrients will first be portrayed in the hair. Also presence of heavy metals in the water that you drink, smoking and using other drugs affect the growth and the appearance of the hair.
Depending on the stage of the hair growth cycle that the hair is at, the growth rate of the hair will vary. The hair is known to grow at the rate of approximately 1.25 centimeters per month. There are no chemicals used for hair treatment are known to accelerate the rate of the hair growth. But the growth rate of the hair depends on the genetic makeup, hormones, age, nutrition and gender of the individual. Lack of the necessary nutrients in your diet will cause the rate of the hair growth to reduce.
Nutrients those are necessary for the healthy hair
1. Silica
This reduces hair loss. It is obtained from foods like the raw oats, whole grain bread and pasta, brown meal, spinach, mangoes brown rice, bananas and green beans. It is believed that the organic silica added to shampoo helps to prevent baldness, stimulate healthier hair growth and assure beautiful shine, luster and hair strength. Silica is found in the outer coverings of potatoes, Bean sprouts, green and red peppers and cucumbers.
2. Calcium
The calcium can be obtained from foods like yogurt, collard, skim milk, black-eyed peas; calcium set tofu, trail milk, baked beans, cottage cheese, iceberg lettuce, green peas, soymilk, oranges and almonds. The calcium is responsible for reducing the hair loss.
3. Iron
Iron is one of the most important mineral in the human body. The hair too requires the iron for healthy growth. Iron can be obtained from foods like beef, beans, chocolate, nuts, tofu, sunflower seeds and dark leafy greens like spinach. Lack of iron in the body results to anemia and which is one of the major causes of hair loss.
4. Protein
Hair is made up of a type of protein called keratin. Therefore, you have to include protein in almost all of your meals. You have to consume enough proteins since, the proteins are required in other vital organs and they will only be available for the hair after all the other organs have received their share. The sources of proteins include meet, legumes and the whole grains. The soy protein reinforces hair and stimulates its growth.
5. Zinc
This also reduces the thinning of the hair especially for the women. Zinc is a mineral that is mainly obtained from vegetables and from fruits. The zinc can also be gotten from taking acidophilus tablets after or before meals.
6. B vitamins
Vitamin B5 pantothenic acid and B3 (niacin) are very important for hair growth. Vitamin B6 is also a very important vitamin since it reduces hair loss. Foods that are rich in B vitamins include bran, beans, carrots, nutritional yeast, cauliflower, peas, soybeans, nuts and eggs.
7. Vitamin C
This vitamin enhances the absorption of iron. It is obtained from fruits and vegetables. Therefore be sure to include this in your diet. Vitamin C helps in improving blood circulation in the scalp. It is important to maintain capillaries that carry blood to the follicles.
8. Vitamin E
This vitamin is significant for healthy hair growth. It is gotten from avocados, nuts, seeds, and olive oil. Vitamin E increases oxygen uptake, hence improving blood circulation to the scalp. It advances health and growth of hair. Because hair health is related to the general immune health of the body, vitamin E is stimulates hair growth by increasing the immune function.
9. Biotin
Biotin although not seen as a very important mineral, is one of the best important mineral for healthy hair. It is also known to prevent hair loss especially for men. Sources of biotin include brewer’s yeast, bulgur, green peas, soybeans, brown rice, bulgur, sunflower seeds, oats and walnuts. There are also hair care products that contain biotin in them.
10. Coenzyme Q10
This nutrient is improving blood circulation in the scalp. This as a result increases tissue oxygenation and acts as very important mineral for heart health.
11. L-Cysteine and L-methionine
These 2 amino acids are believed to improve quality, texture, and growth of hair. They also help prevent falling out of the hair.
12. Inositol
Inositol is a very important mineral for the growth of your hair. You should at least consume one hundred milligrams of inositol per day.
Some Nutrients should not be over Consumed
Although it is important to consume minerals and all other nutrients, it is very important also to avoid excess intake of some of the nutrients. Some of the nutrients if taken in excess cause a negative effect to your hair. Paragraph
For men, they should avoid fatty acids. A low fat diet is known to slowing down the balding process. When men consume a high fat diet their testosterone levels are raised which as a result causes hair loss.
Excessive consumption of Vitamin A can cause hair loss. Therefore just take the right amounts. You can ensure that you are taking just the right amount by avoiding using too much vitamin A supplements.
You should not give the raw thymus glandular supplement to a child.