A well balanced diet is what you need to maintain a proper hair growth. Almost every hair expert all around the globe suggests some necessary items or nutrients to be included in your diet to make your locks look healthier and glossier. The nutrients include zinc, protein, essential fats, vitamins and iron. For normal maintenance and growth of hair, you need to consume more vitamins. It is true that the ideal vitamins for your hair provide more protection and promote better growth than any other artificial hair products.
Best Vitamins For Hair Growth
The glossiness of your hair is maintained by the production of sebum which keeps your scalp hydrated. Vitamin A is responsible for boosting this sebum production. Scalp acne and hair breakage are the two prime symptoms of vitamin A deficiency. The natural foods like carrot, broccoli, milk, cabbage, fish liver oil, lemon, apricots, sweet potatoes, meat, eggs, peaches, spinach, cheese and grapefruit are rich in vitamin A. You should consult your dietician before you consume this antioxidant. 5000 IU per day is enough to keep your hairs moist and maintain a proper growth. It is not soluble in water and hence could be fatal if consumed above 25000 IU. Overdose of vitamin A can lead to hair loss and several other serious health complications.
Vitamin C or ascorbic acid helps in growth and development of your hair at cellular level. Daily intake of vitamin C will not only prevent hair loss, but will also avoid other hair problems like dryness, split ends and premature greying. Degradation in hair structure is highly observed in people suffering from vitamin C deficiency. It is found in food items like orange, strawberries, pineapple, tomato, potatoes, lemon, kiwi, black current, green peppers, lime, cantaloupe, cucumber, melon and cauliflower. 60 mg is the ideal dosage of vitamin C for an adult.
Vitamin D is responsible for the growth of the hair follicles and helps in stimulating the cells which produces the hair shaft. From the primary function it is quite clear that the vitamin is solely meant for eradicating hair loss problem. In order to have healthy follicles, you must make sure that the amount of calcium in your diet is completely absorbed by your body and this process is boosted by the consumption of vitamin D. Food items like mushrooms, milk, cereal, cheese, fish, cod, pork, whole egg, liver oil, beef liver, salmon, ricotta and tuna contain vitamin D. Consume at least 1000 IU of vitamin D daily to maintain an impressive hair growth.
Vitamin H helps in production of hair protein called keratin. You can obtain 30 to 100 mcg of vitamin H daily from yeast, milk, peanuts, avocadoes, whole grains, cheese, raw cauliflower, egg yolk, raspberries, liver, Swiss chard and rice.
The antioxidant helps in stimulating the immune system and increasing the blood circulation. A healthier and faster growth of hair is ensured through increased flow of blood and oxygen to the scalp and the hair follicles. 400 IU is the recommended daily dosage of vitamin E and is found in rice bran, soybeans, legumes, green vegetables, wheat germ oil, dried beans, whole grains, nuts and seeds.
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