Eating a balanced diet is one way to keep the hair healthy and strong. Consuming a diet that contains food from all of the food groups will increase your vitamin and mineral intake and provide your hair with much needed nutrients.
Vitamin A
Vitamin A is a fat-soluble antioxidant known to reduce the risk of certain cancers and protect against eye problems such as cataracts. Vitamin A also works to keep the tissues and skin healthy, which includes the scalp. Healthy tissues in the scalp will minimize the risk of scalp injuries and irritations. Vitamin A sources are carrots and sweet potatoes. Men are recommended to eat 900 mcg of vitamin A sources per day and women are recommended to eat 700 mcg.
Vitamin C
Vitamin C is a water-soluble antioxidant used to boost the immune system. A strong immune system is necessary for proper hair growth. A condition known as telogen effluvium can occur during bouts of illnesses, high fever, severe infections and severe psychological stress. Telogen effluvium causes more hair to shed than normal and is marked by an overall thinning of the hair. Vitamin C deficiency can lead to dry and brittle hair, according to MedlinePlus. Vitamin C sources are citrus fruit and green leafy vegetables. Men are required to consume 90 mg of vitamin C per day and women should consume 75 mg.
B Complex Vitamins
The B complex is a group of B vitamins that are essential for good health. B complex vitamins work to regulate hormones, convert food to energy and increase skin, nails and hair health. The B vitamins that are most responsible for hair growth and health are vitamins B1 and B2. They can be purchased individually or sold together in multivitamin or B complex supplements. Foods that contain these vitamins are watermelon, acorns, enriched cereal and milk.
Biotin
Hair loss --- alopecia --- is marked by symptoms such as male-pattern hair loss, thinning or loss of hair at the hairline and top of the head, female defuse hair loss and broken hairs. According to the University of Maryland Medical Center, a mixture of biotin and zinc is given to treat alopecia areata in children. Biotin is a vitamin used to convert food to energy and to maintain the health of bones and hair.
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