Essential vitamins and minerals for strong and shiny locks
Hair loss and ageing is a common side effect of getting older. External hair treatments like conditioning and oiling can help maintain hair health, but they can only do so much. The Provita Hair Rejuvenation and Hair Loss Treatment is an all-around treatment that works on all parts of the hair—from scalp to ends— and uses proteins, vitamins, and growth factors through Mesotherapy and LED light therapy to help reverse hair damage and loss. While treatments are excellent for long-term and dramatic results, if they are not accompanied with a healthy lifestyle, the effects will not be as effective. Focusing on what we eat—to ensure that we are getting the daily-recommended dose of hair-boosting vitamins and minerals—is key for healthy hair. Here are five of the most important nutrients for hair growth.
Vitamin A helps produce sebum and oil in the scalp. This vitamin is important to maintain moisture that will keep your strands lustrous and voluminous. It also ensures strong follicles and proper blood circulation, which prevent hair fall and promotes growth. Green vegetables like spinach, broccoli, and kale are rich sources of vitamin A. Carrots, cod liver oil, peaches, apricots, peas, and pumpkins are also good sources of this nutrient. The recommended daily intake for vitamin A is 900 mcg for men and 700 mcg for women.
Vitamin C helps promote collagen production and the amino acids found in collagen help build keratin, the protein responsible for healthy hair. This increases skin elasticity on the scalp and also strengthens follicles, which helps prevent hair fall. Collagen is also known to be helpful for combatting greying hair. Vitamin C has antioxidant properties, which slows down the hair ageing process by working against free radical build-up. Lemons, oranges, tomatoes, and other citrus fruits have high quantities of vitamin C. Vegetables like broccoli, cabbage, and kale are also good sources of vitamin C. Vitamin C is easily available in supplement form and is one of the most important nutrients for hair growth. Take a daily dosage of 75-90 mg.
Biotin is a micronutrient that is essential for turning food into energy. Studies show that biotin is effective in treating hair loss, and increases volume and shine in hair. Biotin helps keratin production and maintenance and is one of the most essential nutrients for hair growth. Foods like eggs, nuts, bananas, and avocados help delay the process of hair ageing. The daily-recommended dosage for biotin is 30-100 mcg for anyone over the age of 10.
This food mineral aids cell function as well as tissue growth and repair. Zinc is also important in the proper functioning of oil glands surrounding hair follicles. Although there is not enough evidence to prove that zinc can reverse hair loss, zinc deficiency is known to cause hair fall and thinning. Zinc does repair some degree of hair damage but the mineral is mainly important for maintaining hair volume. Meats, nuts, lentils, eggs, and whole grains are appropriate sources to attain zinc. Zinc deficiency is common in vegetarians and vegans, but taking a zinc supplement is just as beneficial. The daily recommended dosage for zinc is 8mg-11mg.
Iron is the second most important nutrient for hair growth, after protein. It helps deliver oxygen to hair roots and increases blood circulation. A deficiency in iron can cause pattern baldness in both men and women. Low levels of iron can also lead to premature greying. Green leafy vegetables, legumes, fish and meat can supply iron to help maintain hair quality. The daily recommended dosage for iron is 15 mg.
Proteins, folate, omega-3 fatty acids, vitamin E, and antioxidants are also important nutrients for hair growth. Healthy hair is a mark of beauty and youth, and a balanced diet full of vitamins and minerals supplemented with appropriate in-clinic hair treatments is the perfect combination for beautiful hair.
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