Various dietary and vitamin supplements also play determinative roles in hair growth. And they form core parts of the overall modern hair care mechanism.
Dietary supplements – One should also be careful about diet for healthy hair. The present day busy lifestyle demands more dietary supplements on a daily basis. A proper diet intake will go a long way in supporting a healthy hair growth. The elements that an ideal diet for healthy hair should contain include –
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o pantothemic acid
o vitamin C
o folic acid
o zinc picolinate
o iron o copper Sometimes the dietary supplements contain stress vitamins and energyreleasers. They are present in addition to the vital components.
Nutrition ingredients generally contained by dietary supplements are as follows
• Pantothenic acid (vitamin B5) – It is an antioxidant water-soluble vitamin needed for proper and healthy hair growth.
• L-cysteine and l-tyrosine – They are the basic amino acids in human hair. L-cysteine comprises up to 14 per cent of the hair. It is available in chicken and aged grains.
• Vitamin C – Deficiency of this water-soluble nutrient stops the flow of nutrients to the hair follicles. Its deficiency also causes hair tangling and breaking. The sources of Vitamin C include citrus fruits, green vegetables, tomatoes and potatoes.
• Folic acid (vitamin B9) – It prevents thinning and graying of hair. It is found in cereals, lentils, asparagus, spinach, black beans, peanuts, orange, enriched breads, romaine lettuce and broccoli.
• Vanadium, molybdenum, chromium, zinc picolinate, iron and copper are important minerals for restoration and growth of hair.
Vitamin supplements -Hair loss vitamin supplement is also helpful in getting a healthy hair. These supplements are no less effective than hair growth shampoos or conditioners. Vitamins supplementing hair growth include –
• Vitamin A – Its role in cell division, differentiation and immune regulation makes it crucial in hair growth phases. Retinol is the most usable form of this vitamin. Its source lies in eggs, liver, whole milk and fortified foods like fat-reduced milk, cereals and breads.
• Vitamin B1 (Thiamin) – Thiamin is available in meat, whole grains, cereals, pasta, dried beans, nuts, blackstrap molasses, rice, brewer’s yeast, bran and wheat germ.
• Vitamin B12 – Its deficiency leads to malnutrition and deterioration of hair health. It is found in dairy products, eggs, meat, poultry and fish.
• Niacin (Vitamin B3) – The sources of Vitamin B3 include most high-protein foods like beef, chicken and turkey, tuna and other fatty fish like salmon and swordfish, pork, brewer’s yeast, beets, milk, peanuts and sunflower seeds.
• Vitamin B-6 – The foods offering Vitamin B-6 include beef liver, lentils, chicken, turkey, shrimp, salmon, tuna, soybeans, nuts, brown rice, carrots, sunflowers seeds, wheat germ, avocados, peanut butter, pork, whole grains, bananas and many vegetables.
• Vitamin B9 (Folic Acid) – They are found in dark green leafy vegetables, asparagus, beans, kelp, soybeans and soy flour. Other sources include oranges, strawberries, rice, brewer’s yeast, beef and liver.
• Vitamin C – Red and green peppers, leafy greens like beet tops, turnip greens and spinach, broccoli, tomatoes, potatoes brussels sprouts, squash, cauliflower and cabbage have rich supply of Vitamin C. Fruits like pineapple, oranges, watermelon, papaya, kiwi, mango, cantaloupe, raspberries, cranberries and blueberries are good source of Vitamin C.
• Vitamin D – This Vitamin is available in fortified milk and cereals, cod liver oil, egg yolks, liver, and fatty fish like salmon, tuna, mackerel, sardines and herring.
• Vitamin E – Vitamin E is found in wheat germ, peanuts, vegetable oils like corn, soybean and safflower, almonds, walnuts, meat, dairy products, fruits and green leafy vegetables like spinach. Many of its natural sources are rich in fats. And that makes it an effective hair growth supplement.
• Vitamin H – Its sources include egg yolks, rice, soy products, cauliflower, oatmeal, barley, whole wheat, milk, cereals, almonds, beef liver, peanuts and brewer’s yeast.
• Vitamin K – Vitamin K is found in collard greens, apples, avocados, asparagus, green beans, broccoli, cabbage, carrots, olive oil, cauliflower, dark green lettuce, oranges, peas, potatoes, soybeans, etc.