Since vitamins, minerals and other nutrients are the fuel used by the body for all growth and development, hair growth and nutrition are closely related. While most nutrients contribute in some way to the process, certain minerals are essential for healthy hair growth. Adding these key minerals to your diet will not provide long, luxurious locks instantly, but may help provide your body with the right ingredients for optimal hair growth. However, taking high dose supplements should be avoided, as it is possible to overdose on many minerals, causing serious health issues.
Iron
According to Linus Pauling Micronutrient Information Center, iron is vital to a wide variety of body processes, an essential element in metabolism and a component of hundreds of proteins. Iron is vital to the circulation system, carrying oxygen from the lungs throughout the body. Good circulation is essential to scalp and hair follicle health, which promotes healthy hair growth. Iron rich foods include dried beans, liver, eggs, lean red meat, poultry, tuna and whole grains.
Zinc
Among its many functions in the body, as listed by Linus Pauling Micronutrient Information Center, zinc plays a crucial role in the structure of proteins and cell membranes, as well as in cell signaling and hormone actions, factors which can affect the condition and growth of hair. Zinc can be found in foods that include oysters, crab, beef, pork, poultry, nuts, beans and dairy products.
Selenium
According to Linus Pauling Micronutrient Information Center, selenium is necessary for the metabolism of some proteins, including proteins that the body needs to produce hair. Liver and seafood are rich sources of selenium, as are brown rice, beef, pork, whole grains nuts and dairy products.
Copper
According to the Linus Pauling Micronutrient Center, copper is a trace mineral that plays a role in the production of melanin, the pigment that adds color to skin and hair. Copper also helps stimulate hair follicles, which can promote hair growth. Foods that contain copper include liver, seafood, lentils, nuts, seeds, mushrooms and semi-sweet chocolate.
Silica
According to the Mineral Information Institute silica, also called silicon, is among the minerals important to healthy hair growth. Silica contributes to the health and function of the hair follicles and scalp, as well as supporting hair strength, length and health. Beets, peas, beans and dark green leafy vegetables are rich in silica, as are whole grain breads, avocados, onions and bell peppers.
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