subject: Healthy Hair Needs Nutrients For Its Growth [print this page] Protein is one of the most important nutrients required for healthy hair and healthy hair growth. Beans, salmon, poultry and eggs are some of the protein sources that contribute to healthy hair.
1. Natural oil is secreted by hair follicles known as sebum. Vitamins A and C are important for this. Vitamin A is found in dark green leafy vegetables, red and orange fruits and fish oils. Dietary sources of Vitamin C are citrus fruits, berries, potatoes, tomatoes and dark green leafy vegetables.
2. Riboflavin or vitamin B2 is necessary to maintain healthy skin and hair. Dairy products, cereal grains, nuts, eggs and enriched bread are rich sources for riboflavin.
3. Zinc is responsible for cell production that is required for tissue growth and cellular repair, is also important to the health of oil glands on the scalp. Deficiency of zinc may contribute to thin hair or hair loss. Oysters, nuts, oats, eggs and milk are rich in zinc.
4. Dry and brittle hair may be caused due to low levels of calcium. Dairy products such as yogurt, milk or cheese, dark green, leafy vegetables, eggs and nuts are good dietary sources of calcium.
5. Anemia leads to hair loss or thinning hair. A deficiency in iron will cause anemia which means a decrease in the number of red blood cells in the body. These cells are responsible for oxygen transport in the blood. As important bodily organs and systems are starved for oxygen, the body will stop non-essential functions such as hair growth and maintenance of hair health. Beans, broccoli, beets, beef, fish, nuts, poultry, soybeans, spinach and whole grains are some foods that supply iron.
6. Biotin or B7 is an important vitamin required for seizing protein, fats and carbohydrates. Biotin deficiency may lead to dry skin and may cause hair loss. Eggs, liver, nutritional yeast and legumes are rich sources of biotin.
7. Omega-3 fatty acids are important for healthy skin and also for overall hair condition and health. Fish, nuts and flaxseed are some of the foods that are rich in Omega-3 fatty acids.
