Several vitamins and minerals play a crucial role in maintaining healthy hair and deficiencies in certain nutrients can contribute to hair loss. Here are some vitamins and minerals that are often considered beneficial for promoting hair health and potentially preventing hair loss:
Biotin (Vitamin B7): Biotin is often associated with promoting healthy hair growth. It can be found in plenty in different foods like whole grains, eggs and nuts. If a person is found to have biotin deficiency, he may be advised to take biotin supplements to support hair health.
Iron: Iron is essential for carrying oxygen to cells, including hair follicles. Iron deficiency or anemia has been linked to hair loss. Some of the best sources of iron include fish, red meat, beans, poultry, fortified cereals and beans.
Vitamin D: Vitamin D is important for hair follicle cycling and can contribute to hair health. Sun exposure and vitamin D-rich foods like fatty fish, fortified dairy products and mushrooms can help maintain adequate levels.
Vitamin E: This antioxidant is crucial for hair health as it helps to protect our hair follicles from different kinds of damages. Nuts, seeds, spinach and broccoli are good sources of vitamin E.
Vitamin A: Vitamin A is essential for the production of sebum, which helps keep the scalp moisturized. However, excessive intake of vitamin A can be harmful, so it is important to get it from food sources like sweet potatoes, carrots and leafy greens rather than supplements.
Omega-3 Fatty Acids: These healthy fats are crucial for overall health, and they can contribute to a healthy scalp. Some of the best sources of Omega-3 fatty acids include walnuts, flaxseeds and fatty fish like mackerel and salmon.
Zinc: It has a massive role to play in hair tissue growth and in repair. Oysters, beef, pumpkin seeds and lentils are examples of foods high in zinc.
Vitamin C: Vitamin C is an antioxidant that helps the body absorb iron, a crucial mineral for hair health. Some of the best sources of Vitamin C are citrus fruits, bell peppers and strawberries.
Vitamin B Complex: B-vitamins, including B6, B12 and folic acid, play a major role in hair health. They are found in a variety of foods, including meat, fish, dairy products and leafy greens.
