Important Nutrients for Healthy Hair
Hair loss and hypotrichosis have many causes including androgenetic alopecia, fungal infection, trauma (e.g., due to (trichotillomania), radiotherapy, chemotherapy, nutritional deficiencies (e.g., iron deficiency) and autoimmune diseasessuch as alopecia areata. Hair loss severity occurs across a spectrum with extreme examples including alopecia totalis(total loss of hair on the head) and alopecia universalis (total loss of all hair on the head and body).
Zinc and iron: According to renowned researchers, Iron and zinc are two essential minerals for the body that also help the hair follicles to grow. They suggest eating lean red meat, which is rich in both nutrients, twice a week. Pair nonmeat sources, like lentils or soybeans, with vitamin C-rich food like a lemon to boost iron absorption.
Vitamin D: Many studies have found that vitamin D can help activate hair growth. Few foods contain it naturally and sitting in the sun for some minutes a day can help the body produce more of it.
Protein: Protein is the body’s main building block promoting cell repair and growth —and it boosts the hair strength, too! Women must get at least 45 grams a day.
Biotin: Biotin is the essential nutrient that synthesizes the important hormone called Keratin Growth Factor that the body used to synthesize Keratin – the protein that forms the fibrous parts of the hair. Biotin is also known as vitamin B7.
Omega-3 Fatty Acids: Eat fatty fish such as salmon thrice a week for strong, long hair, or take up to 2 gram a day of an EPA and DHA supplement.
Vitamins A and C: These two vitamins are important for healthy hair because they form the building blocks of sebum that coats the hair follicles and protects them from breakage.
Folic Acid: Folic acid is essential for hair growth because a decreased level of folic acid leads to slowed down cell division and growth of the hair follicles. Folic acid deficiency can also lead to premature graying of hair.