The health of your hair shows the health state of your body. In order for hair to grow and look healthy, it needs vitamins and minerals that we take in with food or food supplements. At the same time, unhealthy hair is a clear indicator of a lack of certain vitamins and minerals.
Therefore, below I have listed the best hair growth vitamins and minerals for women.
1. Vitamin A
Your hair needs vitamin A for proper growth.
If you have vitamin A deficiency, you will have problems with hair loss. While sufficient intake of vitamin A is required, its excessive intake may also harm the hair.
Beta-carotene, which is converted into vitamin A, is found in sweet potatoes, carrots, pumpkins, spinach and kale. In addition, it can be found in milk, eggs and yogurt, and in cod liver.
2. Vitamin B Complex
Biotin, or vitamin B7, is best known for its effect on the beauty and health of hair. Other B vitamins help produce red blood cells that carry oxygen and nutrients to the scalp and follicles. These processes are important for proper hair growth.
Foods in which we find vitamin B are whole grain, almonds, meat, fish, seafood and dark leafy greens.
3. Vitamin C
Vitamin C is a powerful antioxidant that is needed by the body to produce collagen, which is found in the hair structure. Furthermore, vitamin C helps with the absorption of iron, a mineral necessary for hair growth.
Vitamin C is found in strawberries, peppers and citrus fruits.
4. Vitamin D
Low levels of vitamin D have been linked to alopecia and baldness. Studies have shown that vitamin D helps to build new hair follicles.
The body produces vitamin D under exposure to sunlight, and this vitamin is also found in fatty fish, cod liver oil and some mushrooms.
5. Vitamin E
Similar to vitamin C, vitamin E is an antioxidant that helps fight free radicals. Studies show that vitamin E significantly stimulates hair growth.
Good sources of vitamin E are sunflower seeds, almonds, spinach and avocados.
Iron helps red blood cells carry oxygen to the cells. This makes this mineral essential in a number of functions, including hair growth.
Iron deficiency causes anemia, one of the most common causes of hair loss. Foods rich in iron are shellfish, eggs, red meat, spinach and lentils.
Zinc plays an important role in hair growth and recovery. It also helps the oil glands around the follicles to function properly. Zinc deficiency is clearly shown through hair loss.
Zinc is found in shellfish, beef, spinach, wheat germ, pumpkin seeds and lentils.
Hair is mostly protein in its structure. Therefore, sufficient protein intake is important for health and proper growth of hair.
Proteins are found in foods of animal origin, eggs, dairy products, soy and legumes.
Should I take dietary supplements for hair health?
Food should always be the foundation of health, but in the case of reduced intake of certain nutrients, I would advise taking dietary supplements that will supplement the need for certain vitamins and minerals. When choosing the best hair growth vitamins and minerals, consult your doctor or dermatologist.