Having spectacular elegantly long and voluminous hair is a dream of every woman. To achieve that many are visiting salon treatments, where are taken the measures of protecting it from damage and different others for enhancing its quality. Usually, the women spend plenty of time and money in those salons, might drive to losing a patient.
However, not all can be done by your hairdresser, and here is one important thing that should be known, it is the nutrition factor.
Usually, you’ll hear that the healthy hair is a sign of good health, and there is a direct link between the condition of the hair and the balanced diet that is responsible for supplying the right amounts of carbohydrates, fats, vitamins, proteins, minerals, fiber, and water.
This is the reason why the people who take care of the health hair pay attention to the intake of the three most important nutrients, proteins, minerals, and vitamins. Experts suggest that the right diet is 90% of what you need for the long and gorgeous hair that you dream of.
The Best Vitamins, Minerals, And Proteins That Stimulate Hair Growth:
- Vitamin A
- Biotin Or Vitamin B71
- Vitamin B12
- Vitamin C
- Vitamin E
- Folic Acid
- Niacin Or Vitamin B3
- Prenatal Vitamins
- Omega-3 Fatty Acids
- Vitamin Supplements
Essential Vitamins for Hair Growth:
1) Vitamin A For Hair Growth
Vitamin A directly influences hair growth, by producing the natural oils (sebum) on your scalp that gives your hair a healthy gloss and shine
Foods Rich in Vitamin A: Sweet potatoes, Carrots, Liver, Egg yolk, Milk, Spinach, Dried apricots, Mangoes
2) How Biotin (Vitamin B71) Helps Hair Growth
Another name for biotin is the hair growth vitamin. It has the ability to repair brittle hair and improve its health and texture.
Foods Rich in Biotin: Mushrooms, Avocados, Salmon, Peanut butter, Cauliflower, Bananas, Walnuts, Eggs, Yeast, Raspberries, Almonds
3) Vitamin B12 for Hair Regrowth
Vitamin B12 promotes cell growth and division and helps in preventing hair loss, as it aids in the absorption of iron, which is very important to keep hair in good condition.
Foods High In Vitamin B12: Eggs, Cheese, Milk, Whey powder, Yogurt
4) The Benefits Of Taking Vitamin C
Vitamin C is another hair growth vitamin that prevents premature graying and hair dryness efficiently, thanks to its production of collagen. It is a necessary daily intake of vitamin C through food items or supplements in order to maintain the health of your hair.
Vitamin C Rich Foods: Lemon, Mandarin, Guava, Grapefruit, Strawberries
5) Vitamin E
Vitamin E builds and repairs tissue, making it essential for hair growth and battles free radicals.
Vitamin E Rich Foods: Almonds, Peanuts, Fish, Cooked spinach, Dried herbs and Sunflower seeds
6) Folic Acid For Hair Growth
This vitamin makes your hair thicker and shinier while adding moisture and also helps in preventing graying of hair.
Folic Acid Rich Foods For Hair Growth: All whole wheat grains and cereals
7) Niacin For Faster Hair Growth
This is another vitamin responsible for adding shine and luster to your hair.
Foods High In Niacin (B3): Chicken breast, Avocados, Tuna, Turkey and Mushrooms
Essential Minerals for Healthy Hair
8) Iron Helps in Hair Growth
Iron is a mineral important for the tensile strength of the hair shaft and promoting hair growth. It also facilitates oxygen transfer to the cells, stimulating them to work at their maximum potential.
Foods High In Iron: Red meat, Eggs, Poultry, Spinach, Raisins, Apricots,
9) Zinc For Healthy Hair Growth
Zinc has the ability to maintain hormonal balance and reduces hair fall and graying.
Foods High In Zinc: Oysters, Eggs, Nuts, Sweet potatoes, Chickpeas, Spinach
10) Magnesium And Hair Growth
According to the conducted studies magnesium deficiency results in abnormal hair growth, as magnesium promotes follicle health, which provides healthy hair growth.
Magnesium Rich Foods: Nuts, Seeds, Salmon, Wild rice
11) Prenatal Vitamins
Prenatal vitamins have an additional dose of iron and folic acid, why makes them useful for hair growth.
12) Proteins For Healthy Hair Growth
Protein is one of the most important nutrients for hair growth, as it strengthens your hair follicles and keeps you satiated. In addition, it helps you lose weight and build muscle.
High-Protein Foods: Eggs, Dates, Milk, Greens, Sprouts, Paneer, Hemp, Quinoa, Nut milk and nut butter, Beans, Lentils, Fish, Lean chicken and beef, Greek yogurt
13) Omega-3 Fatty Acids For Hair Growth
Omega-3 fatty acids plump up your skin and add a silky shine to your hair, and are also responsible for a healthy cell membrane, which facilitates efficient transfer of nutrition to the hair.
Omega-3 Fatty Acids Rich Foods: Mackerel, Cod liver oil, Salmon, Herring, Sardines, Oysters, Chia seeds, Flax seeds, Walnuts, Soybeans
14) Vitamin Supplements For Faster Hair Growth
As they are mixtures of various vitamins and minerals in the right quantities, it saves time as you do not have to spend time looking for the appropriate food sources. For the quantity and types consult a healthcare professional before you start using any supplements.