Everyone wants their hair to be luxurious, silky, and thick. The hair also needs nutrition to stay healthy, just like every other part of our bodies. The appropriate vitamins and minerals can help keep hair healthy, lustrous, and growing even though other factors that inhibit hair growth like age, genes, hormone influences, and others can have an adverse impact on hair growth. Hair that appears strong is frequently regarded as being attractive or healthy. A variety of nutrients are necessary for healthy hair growth.
In reality, hair loss is frequently related to dietary inadequacies. Food is the greatest place to get the vitamins you need for hair development. Supplements, however, may be useful if your diet falls short of meeting your nutritional needs. According to studies, people who are already deficient benefit most from vitamin supplements. The best method to acquire these nutrients is by consuming a balanced diet rich in nutrients necessary for hair growth.
Minerals You Need For Increasing Hair Volume
There are many minerals that can help you enhance the volume of your hair. So continue reading as we explore each of these minerals and get a better understanding.
Zinc
Dry hair can be a sign that your diet lacks zinc. There are chances of hormonal imbalance without zinc which might cause the hair follicles to contract. Zinc helps control the production of oil in the scalp’s sebaceous glands, in addition to being involved in the metabolism of testosterone. Zinc requirements can be met by foods like meat, beans, baked beans, nuts, chickpeas, dark chocolate, etc. A common sign of zinc deficiency is hair loss. According to studies, supplementing the body with zinc can help treat zinc deficiency and prevent hair loss.
Iron
A lack of iron may factor in a disorder known as telogen effluvium, characterized by excessive hair loss. It is crucial to ensure they consume an iron-rich diet and maintain adequate levels of ferritin, the body’s reserve form of iron. Consume leafy vegetables, beans like chickpeas and red kidney beans, seafood, and other foods to provide enough iron levels to stop hair loss and promote the growth of luscious locks.
Iodine
We are always advised to consume the proper quantity of salt with our food as it is one of the main sources of iodine. Iodine is an essential mineral needed to produce thyroid hormones. Irregular hormone differences can cause the hair to become brittle, lose its shine, and eventually fall out due to a deterioration of hair quality. It also aids in battling scalp infections due to its antiparasitic and antibacterial characteristics, which help clear the roots and follicles of your hair.
Selenium
It is another antioxidant that eliminates toxins that could be damaging to our hair and suppress hair growth. Selenium aids in hair growth and is required by the body to control and activate thyroid hormones, which, when out of balance, can cause hair loss. Foods such as liver, eggs, fish, whole grains, meat, and nuts are some of the best sources of Selenium.
Vitamins You Require For Maintaining Thick Hair
Just like minerals, there are many vitamins as well that can help enhance and maintain the thickness of your hair. Some of these best-known hair vitamins include:
Vitamin A
For growth, your hair needs sufficient vitamin A, also known as retinol. It aids in producing sebum, an oily fluid that hydrates the scalp and controls hair health by fending off free radicals that give your hair a flat, weighed-down appearance. Some good sources of vitamin A include animal products like eggs, milk, cheese, yogurt, fish, or vegetables such as carrots, spinach, etc., in your diet. Including these in your diet can help you get thicker and shinier hair.
Vitamin B
One of the most well-known vitamins that promote hair growth is biotin or vitamin B, a shortage of which can result in hair loss. Many foods contain this vitamin, including whole grains, green vegetables, fish, nuts, and eggs. This helps maintain a healthy nervous system while also aiding in metabolism regulation. Other B vitamins support the production of red blood cells, which are in charge of delivering oxygen and other nutrients to the scalp and encouraging the growth of healthy hair.
Vitamin C
Your hair contains a significant amount of collagen protein, which is formed when your body has sufficient vitamin C. Vitamin C functions as a powerful antioxidant that helps avoid the oxidative stress that these free radicals create and ensures that the hair is growing in a healthy manner. Free radicals can often damage and obstruct hair growth and make your hair look aged and dull. The best sources of vitamin C include fruits like guavas, oranges, lemons, and strawberries and vegetables like peppers,brussels sprouts, broccoli, potatoes, etc.
Vitamin E
Vitamin E is one of the essential antioxidants needed for healthy hair growth. For the body to maintain the proper level of nutrients, foods like almonds, spinach, and plant oils, including vegetable oil sourced from rapeseed, sunflower, soya, corn, and olive oil, as well as avocados, should be maintained. These are excellent sources of vitamin E. There are vitamin E tablets and other supplements on the market, but choosing natural sources is a better solution to stop hair loss as these supplements can have negative effects or even cause hair loss.
Final Thoughts
It is essential to consume sufficient quantities of minerals and vitamins for hair growth. It’s crucial to take these vitamins in the suggested dosages, just like any other dietary supplement. Vitamin toxicity is the result of taking excess of any particular vitamin. Consider the recommended daily dosage, the number of pills to take at once, and any possible interactions with drugs or other supplements before selecting vitamins.
Consult a healthcare professional before starting a vitamin regimen. However, when properly consumed, these vitamins will help increase hair volume and enhance shine, strength, and overall health. Additionally, shampoos and conditioners containing natural plant extracts and other hair care products can help promote hair growth.
