As your crowning glory, taking care of your health is a must since it affects your self-image and overall well-being. Apart from looking good, healthy hair is also a sign of a healthy body, so even though genetics also play a part in this, it’s important to keep your hair nourished from within, coupled with hair serums, to ensure healthy hair growth. But to keep your flowing locks healthy on the inside, it’s essential to take hair vitamins to achieve a lustrous mane and optimal hair health.
In today’s guide, you’ll be learning about essential vitamins and minerals that contribute to healthier hair, so through this, you could devise a nutritional plan to achieve optimal hair health.
What are the essential building blocks for healthier hair?
A lot of vitamins and nutrients work together to keep your hair bouncy and shiny; you could always opt to take these hair vitamins in Australia, packed with all the nutrients you need, but it also helps to know what these nutrients are and their role in achieving optimal hair health.
Protein. Usually, people associate protein with building and repairing muscles because of their building blocks called amino acids, but it also aids in hair growth and repair. This is because hair is primarily made up of a protein called keratin, so adequate protein intake is necessary for your locks. You can add more fish, lean meats, poultry, beans, nuts, and lentils as your natural protein source.
Biotin. A B vitamin that is popularly known as the “hair growth vitamin,” biotin is often associated with your hair’s growth. Although more research is needed on this vitamin, some studies have linked hair loss with biotin deficiencies. The recommended biotin dosage for adults is about 30 micrograms per day, which can typically be met through a balanced diet. So if you’re looking to increase your biotin intake, you could do so by eating more eggs, nuts like almonds and peanuts, sweet potatoes, and avocados to start.
Iron. We all know the role iron plays in our bodies, which is to deliver oxygen. That also includes the scalp, so with that said, iron intake is crucial because studies show that iron deficiency can lead to hair loss. If you’re ever looking at ways to get more iron into your diet the natural way, try eating more lean red meat, leafy green vegetables, fish, lentils, and poultry.
Vitamin A. This essential vitamin is needed for your vision as well as growth and cell division, among many other things, but did you know? Vitamin A is also crucial for maintaining a healthy scalp, though make sure that it’s just the right amount because too much of it can be harmful. Vitamin A can be naturally consumed by eating fatty fish, leafy green vegetables, eggs, and sweet potatoes.
Vitamin C. For boosting immunity and doubling as an antioxidant, Vitamin C also has its fair share in contributing to your hair health by supporting collagen production, which helps hair follicles by providing them structure. Vitamin C can be easily consumed by eating more citrus fruits, berries, kiwis, and broccoli.
Vitamin D. This vitamin is commonly associated with bone health and muscle movement, but some studies show it also plays a role in keeping your hair follicles healthy and regulating hair growth. Vitamin D can be found in leafy green vegetables, fatty fish like salmon or tuna, and egg yolks. You could also opt to bask in the morning sun for a few minutes to soak up some vitamin D.
Vitamin E. This vitamin, along with vitamin C, is also an antioxidant that helps protect your hair from damage caused by oxidation. Some dietary sources of vitamin E include seeds, olive oil, avocadoes, nuts, and leafy green vegetables.
Zinc. This nutrient is associated with cell function, and zinc deficiency could lead to hair loss. To avoid this from happening, make sure you eat your share of red meat, poultry, seeds, nuts, and lentils.
Selenium. This nutrient works in tandem with vitamin E, which serves as an antioxidant and also plays a part in hair growth and function. Some foods that are rich in selenium include seafood such as tuna or sardines, lean meat, whole grains, and nuts.
Beyond vitamins and minerals: optimizing your hair health through diet
Although the intake of these vitamins and minerals will help your hair nourish itself from within, it’s also important to have a decent hair care routine for the maintenance of your locks. So make sure you stay hydrated, eat a healthy diet, and consult with your doctor to inquire about taking supplements for your hair. Remember: It’s important to have a consistent routine and aim for a long-term approach to caring for your hair rather than choosing quick fixes.
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