For the growth of healthy hair well-balanced nutrition is essential. Your body requires different minerals and vitamins for a regular function of body. There are some minerals and vitamins which particularly help for the health and growth of hair.
While following a new vitamin system, it takes two to three months to know the results of the hair condition, means consistency and patience is must. Consult a doctor before starting the vitamin system, particularly if you are concerned about your health.
Vitamins of Healthy Hair
Benefits of Vitamin A
It is an antioxidant, which assists to create healthy sebum on scalp. Meat, cabbage, spinach, milk, broccoli, fish liver oil, peaches, apricots and carrots are the sources of this vitamin. It is recommended for 5,000 IU doses daily. It is warned if it is taken 25,000 IU doses daily, it will be toxic and may affect hair loss and provide some serious causes to health.
Benefits of Vitamin C
It helps to prevent the health of skin and hair. Vitamin C sources are strawberries, cantaloupe, tomatoes, potatoes, kiwi, and citrus fruits. It is suggested to have 60mg daily.
Benefits of Vitamin E
It is an antioxidant that improves the circulation of scalp. Wheat germ oil, nuts and raw seeds, cold pressed vegetable oil and dried beans are some of the sources of vitamin E. You need to have only 400 IU on daily basis. This may lower the blood clotting process and increase the blood pressure. Patients with hypertension medication or anticoagulants must consult with the doctor before having supplements of vitamin E.
Benefits of Vitamin B3 (Niacin)
It increases the circulation of your scalp. It is available in turkey and chicken. Having more than 25mg per day will cause a sensation of heat temporarily.
Uses of Vitamin B5
Protects from hair loss and graying. It is found in brewers yeast, egg yolk and organ meats. Best to have 4 – 7 mg daily.
Benefits of Vitamin B6
It helps to protect hair loss, assists to produce melanin and gives its color. It is available in organ meats, brewers yeast and vegetables. Have only 1.6mg per day.
Minerals for Healthy Hair
Benefits of Calcium
It is needed for growth of healthy hair. It is available in tofu, dairy, sesame seeds and lentils. Have only 1,500 mg per day. More intake of calcium may reduce the absorption of iron and zinc.
Benefits of Chromium
It assists to protect hypoglycemia and hyperglycemia that may cause hair loss. Whole wheat bread, liver and beef are the food sources. It is best to have 120 mg daily. You should avoid supplements of chromium if you have yeast allergy.
Benefits of Copper
It protects hair loss and fault in hair structure and color. Chicken, shellfish and green vegetables are the food sources. Have 3 mg per day. Due to over dosage it causes hair dryness and hair loss.
Benefits of Iodine
It helps to regularize thyroid hormones and protects from hair loss and dryness. Sources of iodine are seaweed, garlic, iodized salt and kelp. Have 150 mg per day.
Benefits of Iron
It protects anemia. Dried fruits and green vegetables are the sources. Have 15mg per day. More intakes will cause to malfunction of spleen and liver.