Your hair is merely comprised of strands of dead protein. To promote hair growth, these strands need to be adequately nourished in order to stay alive and grow longer and thicker. Dermatologists recommend a healthy, balanced diet with an extra emphasis on iron and protein to give your hair a boost. If you get plenty of the right vitamins, minerals, and herbs in your diet, you could likely see improvement within six months, depending on how fast your hair grows.
How Do I Prevent Hair Loss?
Hair loss is a common condition that affects millions of people at some time during their lifetime. Androgenetic hair loss can lead to balding in both men and women. Also, there are many health issues that lead to hair fall. These include anemia, thyroid disease, and malnutrition. Researchers are still investigating the nutritional factors that affect hair loss and the promotion of hair growth. Adequate nutrition appears to play a vital role in subjects with persistent increased hair shedding. Hair loss prevention really depends on the underlying cause. Basically, treatment begins with identification of the exact reason for the hair fall. For some people, good hair hygiene can be beneficial. For others, good nutrition is the key.
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Good Vitamins For Hair
Vitamin A – You can find it in cheese, meat, eggs, cabbage, milk, peaches, and spinach. For the promotion of hair growth, you should take around 25,000 IU. Be cautious, as too much can be toxic and lead to serious side effects.
B Vitamin Complex – The B vitamins are essential for hair growth. These include B3, B5, B6, and B12. Research suggests that they improve scalp circulation, encourage healthy hair, and promote melanin production.
Biotin – A naturally-occurring B vitamin, Biotin can be found in a range of foods, such as legumes, eggs, carrots, sardines, mushrooms, bananas, and cauliflower. This vitamin has been researched and found to reduce hair loss and increase the elasticity of the hair’s cortex, the thickness of the cuticle, and the diameter of the hair shafts.
Vitamin C – This vitamin is a potent antioxidant that promotes hair growth and prevents hair shedding. You can get it by eating dark green vegetables and citrus fruits. The daily recommended dosage is 60 milligrams.
Vitamin E – For enhanced scalp circulation, make sure you get vitamin E in your diet. It is found in beans, green leafy vegetables, raw nuts and seeds, and soybeans. Doctors recommend that you do not exceed 400 IU of vitamin E each day.
Para-Amino Benzoic Acid – A potent B complex vitamin, para-amino benzoic acid is well-known for its ability to nourish the hair. Research suggests that this nutrient is an effective hair loss treatment in women.
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Minerals That Help With Hair Growth
Magnesium Oxide – Studies have shown that magnesium oxide used in small quantities is beneficial for prevention of hair loss. This mineral cannot prevent baldness, but it is a potent hair growth stimulator.
Zinc Oxide – A zinc deficiency can lead to unwanted hair shedding. Getting adequate amounts in your diet can strengthen your hair shafts, improve tissue growth, and promote cell reproduction.
Herbs That Promote Hair Growth
Cucurbita Maxima – Trusted for years by holistic practitioners, cucurbita maxima (also known as pumpkin oil extract) promotes hair growth by preventing an over-production of testosterone.
Eleuthero Root – Know for a myriad of health benefits, eleuthero root has been found to promote hair growth and prevent hair fall. Also called Siberian ginseng, this herb reduces the production of testosterone and other stress hormones.
Horsetail Silica – A popular herb found throughout the northern hemisphere, horsetail silica is known to add shine and strength to the hair.
Muira Puama – This potent, natural herb has the qualities to help metabolize energy, synthesize protein, and reduce stress. Muira puama als plays a crucial role in nervous system stimulation, hair and bone structure development, and neuromuscular transmission.
Saw Palmetto – This is a herbal supplement long used to prevent hair shedding and encourage hair growth. Saw palmetto functions as a DHT blocker, and by blocking DHT, this herb discourages baldness.
Stinging Nettle – This is another popular herb that inhibits testosterone from converting to DHT. Stinging nettle is also called urtica diocia and is available in capsule form.
Uva Ursi – Commonly called bearberry, uva ursi has been utilized as a hair loss treatment for years. Experts believe it promotes hair growth by reducing bloating and water retention.
Healthy Foods For Promoting Hair Growth
Lean Red Meat – Because red meats are loaded with iron, they are a necessary part of a healthy hair diet. Too little iron can lead to baldness, and research has shown that iron helps regrow hair.
Eggs – Eggs are loaded with biotin, one of the vitamins that promote hair growth. A biotin deficiency can lead to brittle hair.
Bananas – This fruit is loaded with silica, a mineral proven to improve hair thickness.
Dark Green Veggies – Because the darker greens are packed with vitamins A and C, they help produce sebum – that scalp oil that servess as a natural conditioner for the hair.
Oysters – To get adequate zinc in your daily allowance, occasionally eat oysters. Zinc helps regulate the production of androgen.
Sweet Potatoes – Packed with beta-carotene, a substance that your body converts to vitamin A, sweet potatoes are nourishing for the hair and skin.
Citrus Fruits – To get the necessary vitamin C your body needs, eat more citrus fruits. The C vitamin also helps your body absorb iron.
Omega-3 Fatty Acids – Found in salmon, herring, flaxseeds, and walnuts, omega-3 fatty acids help support scalp health.