The most effective way to stimulate hair growth is to follow a varied and balanced diet. Besides rich in vitamins and other nutrients. Find out what foods you should eat.
Maintaining healthy hair is synonymous with well-being. Although we tend to pay attention to aesthetics, a healthy mane, which grows continuously. Also reflects good care, and proper nutrition. However, we find some vitamins that are determining for hair growth. Do you know which ones they are?
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Vitamins For Hair Growth
Beyond aesthetic products, proper nutrition is crucial to keep hair healthy and free of problems such as excessive loss. In addition a detailed study in Dermatologic Therapy, vitamins and minerals, such as vitamins A, B, C, D, E, iron, selenium, and zinc, play an essential role in the healthy development of the follicle and the growth of the hair. Also they even help prevent alopecia.
Now, we must bear in mind that hair growth varies according to genetics, gender, age, and hormonal activity. However, there is evidence that nutritional deficiencies can delay this process. In addition what are the vitamins necessary for hair growth? Today we will focus on these nutrients.
1. Vitamin C
Vitamin C is one of the nutrients that cannot be lacking in the diet to have healthy hair. Besides detailed in a publication in the International Journal of Trichology. And this nutrient acts as an antioxidant and provides a protective effect against oxidative stress caused by free radicals.
Oxidative stress blocks hair growth and accelerates its aging process. And it is even related to problems like breakdown and fall. Also on the other hand, vitamin C helps the synthesis of collagen, an essential part of the hair structure.
Some Foods that are High in Vitamin C are
Fruits such as orange, lemon, strawberries, kiwi, and grapefruit.
- Broccoli.
- Cauliflower.
- Peppers.
- Spinach.
- Parsley.
2. Vitamin B3
This vitamin plays an essential role in the nutrition of the scalp and promotes the growth of healthy hair. And when we do not eat sufficient vitamin B3, our hair is unable to find shine and becomes stiff. Besides the foods with the highest proportion of this vitamin are:
Wheat and its derivatives.
- Rice.
- Anchovies.
- Tuna.
- Chicken.
- Dry tomatoes.
3. Vitamin B7
This vitamin influences the production of fatty acids within the cells, which nourish the hair follicles of the scalp. However, regular consumption of B7 helps the fragility of your hair and contributes to its rapid growth.
Furthermore, as detailed in a study published in the Expert Review of Endocrinology & Metabolism, its deficiency is associated with hair loss. So try to consume any of the following foods to obtain an appropriate amount of vitamin B7:
- Almonds or walnuts.
- Yolk.
- Green peas.
- Milk and derivatives.
- Fish.
- Lentils.
4. Vitamin E
Similar to vitamin C, vitamin E plays an antioxidant role that promotes hair health. Though in a study published in Tropical Life Sciences Research. Also participants who took vitamin E supplements for 8 months experienced a 34.5% increase in hair growth.
Find this Nutrient in:
- Vegetable oils.
- Peanuts and hazelnuts.
- Broccoli.
- Spinach.
- Sunflower seeds.
- Chard.
5. Vitamin A For Hair Growth
Thanks to its antioxidant properties, vitamin A. In addition to taking care of our hair against free radicals. Also in animal studies , vitamin A deficiency associated with several health problems, including hair loss.
You can Acquire Vitamin A from the Resulting Nutrients:
- Carrot.
- Liver pate.
- Butter.
- Fatty cheese.
- Almonds
6. Vitamin D
At birth, many doctors recommend that babies be exposed to the sun for a couple of minutes a day to get vitamin D. Though this is no coincidence, as this is an essential vitamin for stimulating nutrient absorption.
Calcium is one of these vital nutrients for the health of hair follicles. Also obtaining this vitamin in adequate amounts is beneficial for hair growth. In addition to being found during a short morning sunbath. Also you can find it in the following foods:
- Milk.
- Fortified cereals.
- Cod liver oil.
- Sausages.
- Mushrooms
- Cheeses
Other Tips To Keep In Mind To Take Care Of Your Hair Growth
In addition to taking care of your diet, the American Academy of Dermatology Association makes other recommendations to take care of hair, and promote its growth, also reduce excessive loss. This includes:
- Avoid using the hairdryer, the curling iron, or the iron as much as possible, as the heat dries the hair and damages the scalp.
- Don’t abuse chemicals like dyes, chemical straighteners, and perms.
- In case you stain, try to use quality dyes, free of ammonia and other compounds.
- Take care of your hair from the sun during trips to the beach or in the summer. Also obtain applying a moisturizing product to keep it moist and protected.
- To untangle your hair, start at the ends and gradually go to the roots, in this way, you will not pull the strands and break them easily.
- Gently brush your hair.
- Prevent hair loss with chaga mushroom
- Use soft pigtails, which do not break your strands.
- Make sure you drink enough water. And believe it or not, this also helps maintain the health of your hair.
- Avoid washing your hair daily and try to use the right products for your hair type, to provide everything you need.
Do you want to accelerate hair growth? Then do not hesitate to ensure adequate absorption of these vitamins. Also as you see it, they play a significant role in hair beauty.
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