It is such a pleasure to be the proud owner of a healthy head of hair. Each follicle on our scalps produces about 0.35 mm of hair shaft per day. During the anagen phase, there is an intense hair growth. This is followed by the catagen phase, which is a period of regression. Finally, the hair follicle falls out as a resting stage or the telogen stage.
You must consciously include a diet rich in vitamins and minerals for hair growth to take place. Poor diet, stress, toxins in the environment, exposure to the sun, cigarette smoke, alcohol consumption and lack of sleep sap our energies and make our hair thinner and fingernails weak.
The result: dull and lifeless hair or hair with very little or slow growth.
You can help yourself: By taking a rich diet of vitamins and minerals daily, you can keep yourself and your hair healthy. If your body has any nutritional deficiencies, it will have a direct bearing on your hair by causing to thin or it could also lead to baldness. So, it is very necessary to have a proper intake of vitamins such as:
- Vitamin A: Consume primrose oil, flaxseed oil or salmon oil and other fatty acids enhance hair growth. This is an antioxidant that helps to manufacture healthy sebum in the scalp. Vitamin A can be found in fish liver oil, meat, milk, cheese, eggs, spinach, broccoli, cabbage, carrots, apricots and peaches. A daily dose of 5,000 IU is preferred.
- Vitamin C with bioflavonoids: Take 60 mg of Vitamin C daily for its anti-oxidant properties that help maintain the skin and hair. You can find this vitamin in citrus fruits, strawberries, kiwi, cantaloupe, pineapple, tomatoes, green peppers, potatoes and dark green vegetables.
- Vitamin E: This vitamin is known largely for its antioxidant properties that help improve scalp circulation. It is found in cold-pressed vegetable oils, wheat germ oil, soybeans, raw seeds and nuts, dried beans, and leafy green vegetables. Take up to 400 IU daily. If you have been taking good care of your hair, you can get the best out of it by an intake of amino acids and B-vitamins.
- Vitamin B-complex: Take 50 mg. of the major B-vitamins that include folate, biotin and inositol
- Vitamin B-6: Take 50 mg of vitamin B-6 to prevent hair loss and to create melanin for hair color. Eat Brewer’s yeast, liver, whole grain cereals, vegetables, organ meats and egg yolk for Vitamin B-6.
- Beta-carotene plays a very significant role in improving hair growth. When beta-carotene is converted to Vitamin A, it helps maintain normal growth and bone development with a protective sheath around nerve fibers, and promotes healthy skin, hair and nails. A daily intake of 10,000 to 15,000 IU can go a long way in promoting good hair
- Niacin (Vitamin B3): This helps promote scalp circulation and can be found in Brewer’s yeast, wheat germ, fish, chicken, turkey and meat. Take a daily dose of 15 mg for best results.
- Biotin: A necessary vitamin for hair growth, it can be sourced in Brewer’s yeast, brown rice, bulgur, green peas, lentils, oats, soybeans, sunflower seeds, and walnuts. Biotin helps produce keratin, and may also prevent graying and hair loss. An intake of 150-300 mcg will help.
- Inositol: This keeps hair follicles healthy at the cellular level. It is found in whole grains, brewer’s yeast, liver and citrus fruits. Take 600 mg daily for best results.
- Folic acid: Folic acid is required for DNA synthesis and cell growth. It also helps in forming red blood cells, producing energy and forming amino acids and hair growth.
By taking a regular diet of vitamins either as part of your food intake or as supplements, you can soon boast of a healthy head of hair.
