There are thousands of blogs and products that are geared towards improving healthy black hair. While many are true and will indeed go a long way to improving hair growth, never forget that it all starts from the inside. Hair, just like the rest of your body depends on specific vitamins and minerals to grow and remain healthy.
What you eat matters when it comes to hair growth. Below is a list of 5 vitamins for hair growth and 3 nutrients you should include in your diet to improve your hair growth.
1. Vitamin A
All cells in the human body need Vitamin A in order to grow, and this includes the fastest growing tissue in the human body, the hair.
Vitamin A also helps your skin glands make Sebum, the oily substance your skin produces to keep your hair moisturized and also prevents split ends.
You can get Vitamin A from sweet potatoes, carrots, spinach, kale, milk, eggs and yogurt. Cod liver oil is also an excellent source for Vitamin A.
2. Vitamin B
Biotin, a B-vitamin, is probably one of the best known vitamins for hair growth. Studies have linked a deficiency in biotin to hair loss.
Other B-vitamins help create red blood cells, which carry oxygen and nutrients to the scalp and hair follicles. These processes are important for hair growth. You can get B-vitamins from whole grains, almonds, meat, fish, seafood and dark leafy greens.
3. Vitamin C
Your body needs Vitamin C to help you absorb iron, which amongst many things is necessary to afro-hair growth.
Adding to that, Vitamin C is needed to create a protein known as Collagen which is an important part of the hair structure.
Good sources for Vitamin C are strawberries, peppers, guava and citrus fruits like oranges.
4. Vitamin D
Research has shown that Vitamin D helps create new follicles, the tiny pores in the scalp where new hair grows. Low levels have also been linked to alopecia.
Through direct contact with sun rays, your body produces vitamin D, but you can also get some of it through fatty fishes, cod liver oil, some mushrooms and fortified foods.
5. Vitamin E
Vitamin E, like vitamin C, is an antioxidant that can prevent oxidative stress.
A study showed a substantial increase in hair growth after supplementing with vitamin E for 8 months, which is also the key reason why a large percentage of our products, like the Deep Cleansing Shampoo and Regal Beard Oil for example, contain added Vitamin E. You can get vitamin E from sunflower seeds, almonds, spinach and avocados.
The reason iron is such an important mineral for many bodily functions, including hair growth, is that it helps carry oxygen to your cells. High iron containing foods include clams, oysters, eggs, red meat, spinach and lentils.
You can get your zinc dosage from oysters, beef, spinach, wheat germ, pumpkin seeds and lentils. Zinc plays an important role in hair tissue growth and repair. It also helps keep the oil glands around the follicles working properly.
Hair is made almost entirely of protein so consuming enough of it is essential to hair growth. There are many sources for protein. Some of the best include, eggs, chicken, yoghurt, nuts and fish.
The best source for vitamins and nutrients is from foods, by ensuring you have a varied diet that includes all the right foods.
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