Hair loss and thinning have become extremely common issues among women, almost every other woman is dealing with these issues, and that can be quite concerning and stressful. While environmental damage is often considered one of the most common reasons for hair loss and thinning, the deficiency of nutrients in your body could also be the reason why you are dealing with these issues. Building a hair care routine or using the right products isn’t enough to keep your mane healthy and shiny; you need to do a lot more than that.
In order to make your hair appear gorgeous, it’s vital to keep it healthy from the inside out. While there’s only so much you can do about genetic factors, extrinsic factors can easily be dealt with by including the right foods in your diet and making it more enriched. While every nutrient is essential to keep your mane healthy, vitamins often take the charge when it comes to preventing your hair from getting harmed due to oxidative stress and nutritional deficiency.
Listed below are essential vitamins to include in your diet for healthy and shiny hair.
Vitamin A plays a crucial role in keeping your hair healthy. The deficiency of this nutrient can cause some serious damage to your hair; therefore, you should try to eat vitamin A enriched foods on a daily basis. Vitamin A not only helps prevent hair loss but also increases the production of sebum on your scalp that helps keep it nourished. Foods like spinach, eggs, cheese, kale, sweet potato, etc. are some of the excellent sources of vitamin A.
B-vitamins are also essential to keep your mane healthy, in fact, they are vital to maintain the overall health of your hair, hence should be consumed daily in your diet. B-vitamins help to produce red blood cells that further help carrying oxygenated blood to your scalp, thereby encouraging hair growth. Of all the B-vitamins, biotin is the most essential for your hair. Apart from having biotin supplements, you can also include the following B-vitamins-rich foods in your diet- meat, shellfish, almonds, leafy greens, etc.
Vitamin C is already a popular skincare ingredient, but what most people don’t know is it is equally beneficial for hair as well. The primary roles of vitamin C are to help combat oxidative stress in the body and delay signs of aging. Free radicals can be extremely harmful to your hair; they can lead to issues like hair fall and graying. One of the best ways to keep your hair protected against free radical damage is by including antioxidants in your diet, and vitamin C is known to be a powerful antioxidant. Citrus fruits, guavas, strawberries, brussels, broccoli, etc. are some of the best sources of vitamin C.
The deficiency of vitamin D can lead to a myriad of health problems, including hair loss. You can easily prevent hair loss and boost hair follicle growth by maintaining the right level of vitamin D in your body. Other than that, vitamin D also helps make it easier for your system to absorb other essential nutrients like magnesium, calcium, etc. that collectively help to increase the number of hair follicles on your scalp. Aside from feeding your body with plenty of sunlight on a daily basis, you should also include some vitamin D-rich foods in your diet such as cod liver oil, fatty fishes, breakfast cereals, etc.
Vitamin E is yet another powerful antioxidant that can benefit your hair in multiple ways. Apart from providing an intense level of nourishment to your locks, vitamin E also helps combat oxidative damage in your hair cells, thereby preventing hair loss and premature graying of hair. Foods like red bell peppers, sunflower seeds, pumpkin, spinach, and avocados are some of the best sources of vitamin E.