Long, healthy hair can seem like an impossible dream at times. Although hair growth and texture is largely determined by genetics, you can maximize your hair potential with a healthy diet full of vitamins and minerals. Vitamin supplements are available to give you nutrients that are difficult to obtain through diet alone, but the best sources of vitamins, minerals and antioxidants are the foods you eat. Remember, beautiful hair starts from the inside.
Biotin
Biotin is a B vitamin that your body needs to complete its metabolic processes. The Adequate Intake of biotin for adults is 30 mcg per day. Egg yolks, liver and yeast contain large amounts of biotin, but you can get it in smaller amounts in raspberries, cauliflower and cheddar cheese. Linus Pauling Institute indicates that biotin supplementation up to 200,000 mcg per day has not been known to cause toxicity, but scientists have not yet proven that large doses of supplemental biotin will increase hair growth. However, a biotin deficiency can result in hair loss, so a supplement may be beneficial to get the appropriate amount of biotin each day.
Zinc
Zinc is a mineral your body needs for cellular metabolism, growth and development. The recommended dietary intake of zinc is eight to twelve mg per day for adults. Oysters are extremely high in zinc, containing almost 77 mg per serving. Other good sources include fortified cereal, meat, poultry, beans and nuts. The Office of Dietary Supplements indicates that most adults barely consume an adequate amount of zinc through diet, but true zinc deficiencies are uncommon in America. However, a severe deficiency of this mineral can cause your hair to thin and fall out, so it is important that you make an effort to consume an adequate amount.
Vitamin E
Vitamin E is a fat soluble vitamin that also acts as an antioxidant. Since vitamin E is soluble in fat, your body stores the excess amounts that you take in. Antioxidants protect your cells from the effects of free radicals that can damage your scalp and the cells of your hair follicles. The antioxidant activity of vitamin E also protects blood vessels from damage. This is important for hair health since your hair follicles need a sufficient blood supply to promote growth. The Recommended Dietary Intake of vitamin E for adults is 15 mg per day and 19 mg for breastfeeding women. Almonds, peanuts and peanut butter, sunflower seeds and oil, wheat germ oil and spinach are good sources of vitamin E.
Member Comments