For a Healthier Crowning Glory
Vitamins can help make your hair grow healthier.
There are a number of vitamins that you will need to make sure that you hair is getting healthier.
A healthy head of hair is something that you can be proud of.
It's one of those things that people first notice about you.
Having a bad hair day can make you look sloppy and unattractive.
Maintaining healthy hair will do exactly the opposite.
That's why it's so very important to take care of your hair.
Getting the right hair nutrition would do the trick.
There are a number of vitamins known to affect the growth and health of your hair.
They work hand in hand in order to make your hair grow healthier and stronger.
Each vitamin has a specific function that contributes to the health of your hair.
You would need to know what hair-vitamins are and their important functions that help make hair grow and look healthier.
This knowledge will then be able to give you an idea on how to effectively provide the right care that your hair will need in order to stay healthy all the time.
One of significant importance is pantothenic acid.
This vitamin is essential to the growth and nutrition of the actively growing hair follicle cells.
This vitamin affects the pigmentation of the hair as well as affects hair growth in relation to other nutrients.
A deficiency in pantothenic acid can affect the effective function of another hair-vitamin, inositol.
Inositol is vital to hair metabolism.
Inositol is needed in the body for the growth and survival of the cells and rapidly growing tissues such as hair.
It's been noted that a lack of inositol has shown in studies to have made mice go hairless.
Another hair-vitamin which you've probably heard of is folic acid.
Folic acid has been known to affect the production of nucleic acids in the hair.
An adequate supply of nucleic acids is needed in the formation of nucleo-proteins at the hair follicle site in order to promote healthy hair growth.
Total lack of folic acid can be enough to make one go bald.
Folic acid can also help in restoring the natural color of graying hair.
A deficiency in this hair-vitamin can also interfere with the proper use of sugar and amino acids.
This deficiency can also stop all cell division and healing and cause the hair, eyebrows and eyelashes to fall out.
Also important in the healthy growth of hair are the B-complex vitamins.
B-complex vitamins have been known to restore hair pigmentation if taken for long periods.
Another of the hair-vitamins found to be vital to healthy hair is biotin which helps in the formation of fatty acids, the metabolism of amino acids that promotes the healthy growth of hair, skin and nails.
Vitamin-A is also known as a hair-vitamin that is necessary for hair growth as well as vitamin-E.
Vitamin-C is also considered as a hair-vitamin with its functions in metabolizing folic acid and iron that help in promoting hair growth.
These nutrients can sometimes be obtained through the foods that we eat.
There are some hair care products available that add some of these vital hair-vitamins as one of their product ingredients.
There's also a variety of vitamin supplements available that can help in providing you with all the necessary vitamins for your hair that you require.
The key is variety: No one food is going to turn dull, lifeless hair into thick, bouncy, shiny locks.
You need to put hair-vitamins all together.
The nutrients in different foods all work together synergistically.
By consuming lots of different foods, you allow all of the nutrients they contain to come together to do their job, and if your diet is lacking one nutrient that’s where you start to see the impact.
So, in addition to ditching harsh styling products or backing off the things that fry you hair (over processing, high heat) add a well-rounded diet of hair-vitamins to the mix to maintain healthy locks.
We all know they're said to have aphrodisiac properties, oysters are among the best dietary sources of zinc, a mineral that is often recommended to people experiencing hair loss.
Some studies indicate you need zinc for normal hair pigmentation as well.
Zinc promotes cell reproduction and tissue growth and repair, all of which are important to hair health.
A single oyster provides about 37 milligrams (mg) of zinc, more than a day’s worth for adults.
Other good sources of zinc: Red meat, whole grains, other shellfish.
Hidden in all of that foam is a healthy dose of silicon, a natural element that some research suggests can help to thicken and strengthen hair.
Studies have also found that silicon can improve hair that is dry and brittle.
But when it comes to alcohol, more is definitely not better as the Dietary Guidelines for Americans recommend that men limit themselves to no more than two drinks a day (or two 12-ounce beers), and women should stick to one.
Other (non-alcoholic) sources of silicon: Bananas, root vegetables, whole grains.
Vitamin-C is needed to maintain the natural oils on the scalp and hair to keep hair shiny, and strawberries are a good way to get hair-vitamins.
Vitamin-C is essential to normal circulation, and good blood flow to the scalp helps keep the skin and hair healthy.
Adults need a minimum of 60 to 100 mg of Vitamin-C per day and one cup of whole fresh strawberries provides about 85 mg.
Other great sources of Vitamin-C: Broccoli, sweet red and green peppers, tomato juice, citrus fruits.
A favorite ingredient of ours and in many commercial and homemade hair conditioners, avocados are rich in several hair-vitamins including biotin, a B vitamin that promotes hair growth and scalp health.
B vitamins are coenzymes essential to helping reactions occur in the body that can promote healthy cell growth, which is important for hair.
B vitamins and other hair-vitamins also stimulate blood flow throughout the body, including to the scalp.
Other good sources of biotin: Egg yolks, nuts, whole grains, cauliflower, bananas.
This common cooking oil is a great source of Vitamin-E, a natural antioxidant that can help keep hair strong and flexible by protecting it from the damages of sunlight and other environmental threats that break down the protein bonds of hair and weaken it.
Many vegetable oils are rich in Vitamin-E, but canola oil is versatile and easy to use in recipes, and is less expensive and has a longer shelf life than other oils.
One tablespoon of canola oil provides about 2.5 mg of Vitamin-E, or about one-fifth of the 12 mg of Vitamin-E recommend daily for adults.
Other great sources of Vitamin-E: Wheat germ, sunflower seeds, pine nuts, roasted almonds, safflower and sunflower oil.
A tasty source of antioxidants, mushrooms are also rich in pantothenic acid, also known as Vitamin-B5, a coenzyme.
Like other B vitamins, pantothenic acid is a popular ingredient in shampoos and is essential to help promote healthy blood flow and normal metabolism that are needed by the scalp and hair follicles, as well as by the rest of the body.
Claims that pantothenic acid can reverse hair graying or prevent hair loss are common, although more research is needed to prove that to be true.
A half a cup of mushrooms offers about 10 percent of the adequate intake of these hair-vitamins for adults in a day.
Other great sources of pantothenic acid: Whole grains, lobster, eggs, corn.
Fatty fish such as canned tuna is a great source of omega-3 fatty acids.
They help regulate the natural oils in your scalp, which can keep your hair looking shiny.
Most people don’t consume enough omega-3s.
The dietary guidelines recommend that adults eat four ounces of fatty fish twice a week to provide those essential fatty acids.
Other great sources of omega-3s: Salmon, sardines, trout.
This grain is one of only a few plant-derived foods that provide a complete protein, complete with all of the essential amino acids in one food. (Soy is another).
Hair is made up of a protein called keratin, and protein in your diet is important to the normal growth and turnover of hair cells.
Too little protein in your diet can lead to dry, dull hair.
A recent study in China found that animals fed a low-protein diet had thinner, shorter and fewer hairs in their coats than animals fed a higher-protein diet.
In another study, German researchers found differences in the protein composition of the hair in people who were vegetarians and those who consumed meat.
Women need about 46 grams of protein per day, while men need about 56 grams.
One cup of cooked quinoa has about eight grams of protein (and a good amount of iron, too).
Other great sources of protein: Low-fat milk and other dairy products, eggs, red meat, fish, poultry.
It's a powerhouse of Vitamin-A, which is super important in the development and maintenance of epithelial cells, the layered cells that protect your body from the outside world.
One half a cup of cooked spinach has more than the daily recommendation of these hair-vitamins for adults.
Other great sources of Vitamin A: Sweet potatoes, carrots, cantaloupe.
Whether you love kidney beans, black beans or pinto beans, or like them all in a big bowl of chili, beans are terrific sources of iron, a mineral that’s key to healthy hair.
Nutritional deficiencies of iron can lead to chronic hair shedding.
Several studies have found a link between iron deficiency and hair loss in both men and women, and many doctors now do blood tests to check iron levels in people who complain to their doctors of hair loss.
A well-rounded diet that provides enough iron can help keep your hair thick and healthy.
Other great sources of iron: Red meat, poultry, tofu.
These tasty legumes are high in healthy monounsaturated fat and fiber and are loaded with vitamins and nutrients.
One of these hair-vitamins is biotin, a B vitamin that is associated with healthy hair.
Deficiencies of biotin have been associated with hair loss.
Just put a handful of peanuts in a sandwich bag for a quick snack on the go, or enjoy peanut butter on apples, whole-grain crackers or celery.
Just remember: Although peanuts are wonderful, they’re also loaded with calories, so be sure to practice portion control.
Keep it to a handful a day if you’re trying to lose weight.
Crimini mushrooms contain vitamin-B5 (pantothenic acid), which is one of several hair-vitamins that can help keep hair shiny by helping the fat you eat reach the right places, healthy fats are beautiful for healthy hair!
So with the proper nutrients and hair-vitamins we can certainly minimize the dreaded "bad hair day".Tweet
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