The hair care market is a lucrative industry, with an assortment of hair care products promising miraculous accelerated hair growth and an end to hair loss. A beautiful head of hair reflects your overall health. Although hair products can help improve your hair’s condition, healthy hair starts on the inside. A diet rich in nutrients can contribute to hair health and growth. Protein, vitamins A, C, E, B6, B12, folic acid, biotin, minerals and MSM all promote hair growth, keeping it strong, resilient, lustrous and in optimum condition.
Vitamins A
Vitamin A keeps the sebaceous glands clean to facilitate the secretion of sebum. This natural oil lubricates your hair and moisturizes the scalp to encourage hair growth. Liver, carrots and red peppers are all rich in vitamin A. Deficiencies can result in dull hair and a dry scalp. Dandruff, which can lead to hair loss, may also occur when vitamin A levels are low.
Vitamin C
Vitamin C is essential for the production of collagen and the maintenance of connective tissues throughout the body. Deficiencies can cause split ends and breakage. For strong resilient hair, eat a variety of citrus fruits, blackcurrants, spring greens and curly kale.
Vitamin E
Vitamin E acts as an antioxidant and encourages the circulation of oxygenated blood throughout the body. Oxygenated blood is fundamental for hair growth. Efficient circulation keeps the scalp and hair follicles nourished to promote healthy hair growth. Vitamin E’s antioxidant properties nourish and hasten the aging process of cells. Sunflower and cottonseed oils are rich in vitamin E, as are almonds, wheat germ and mayonnaise.
B-Complex Vitamins
Vitamin B6, B12, folic acid and biotin, all B-complex vitamins, support hair health and growth. These vitamins synthesize hemoglobin in the blood to assist with cell regeneration and repair. According to a 2010 article on the Health Guidance website deficiencies in vitamin B12 can result in hair loss. A deficiency can also signal intestinal and stomach problems, and although you may eat plenty of vitamin B12 rich foods, inefficient absorption can result in inadequate amounts. Oily fish, liver, breakfast cereals and dairy produce all contain B-complex vitamins. Vegetarians and vegans may lack B-Complex vitamins, and can benefit from taking a daily supplement.
Protein
Hair is made up of protein, which is vital for hair growth. A 2010 article on MayoClinic.com states protein and iron deficiencies can lead to hair loss. Protein works to construct blocks of cells in the body and hair. When protein levels are low, your hair may be fragile and susceptible to breakage. Dairy produce, meat and fish contain high levels of protein. If you are a strict vegetarian, you should consider taking protein supplements.
Minerals
Iron is essential for the production of hemoglobin, which assists the circulation of red blood cells to keep you healthy and aid hair growth. Chronic iron deficiency, according to a 2009 article on the Daily Glow website, can result in anemia, rapid hair loss and extremely dry and lightened hair. Heavy menses, digestive problems, pregnancy and heredity can contribute to iron deficiencies. The body easily absorbs heme-iron, found in red meat, but non-heme iron, from vegetable sources, is better absorbed with vitamin C.
Zinc is essential for the repair and regeneration of tissue in the body. It encourages the secretion of sebum from sebaceous glands, keeping your hair and scalp in good condition. Oysters, shellfish and brewers yeast are rich in zinc. Silica, a natural component of the body, strengthens the hair and helps it retain moisture levels. Onions, green leafy vegetables and rice are rich in silica.
MSM
Methylsulfonylmethane or MSM, an organic form of sulfur essential for hair growth, can extend the anagen or growth phase up to 1 to 2 years. Many foods such as broccoli, dairy and grains contain MSM, although cooking depletes much of its beneficial properties. Supplements can provide a sufficient supply to improve hair growth.
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