Just like any other body part, our hair too needs a lot of nutrients in order to grow and be healthy. As the nutrients first go to the essential tissues, it is important to get enough of them to ensure healthy hair on the head.
Omega 3- fatty acids: These nourish the entire noggin. The required essential nutrients reach not just the hair shaft but also the cell membranes in our scalp. this results in nourishing the hair follicles and improve hair growth. They add the much-required electricity to our hair, restricting much of hair breakage. But, our body can not produce omega 3- fatty acid on its own so one has to be careful in choosing whatever we eat.
Food items rich in omega 3- fatty acids: Salmon, Walnuts, Tuna, Flaxseeds, Brussels Sprouts etc.
Zinc: It helps in keeping the scalp and hair healthy. It improves tissue growth and repair. Zinc controls and coordinates hormones (testosterone included) in the body and helps by maintaining production of oil-secreting glands on our scalp that help in hair growth. There is no need to be enthusiastic, though as high levels of testosterone are actually linked to hair loss problem. As per the Office of Dietary Supplements, one only needs 11 mg a day. While it's not proven that your body will go on a T rampage in case one consumes too much zinc, but there is no need to tempt hair follicle fate.
Protein: The human hair is pretty much pure protein. In case you plan to skip this essential nutrient, be prepared to have bulging biceps but a bald head. Just in case if you don’t hang onto your hair, eating too little of it can turn your locks grey. One must opt for a diet that is rich in high quality, naturally occurring protein.
Iron: Eating iron is mandatory just in case you are thinking about healthy circulation. It simply helps deliver blood to the body’s cells. Carelessness in this regard would cause blunders as your blood would stop carrying enough oxygen to your scalp which is utmost important to stimulate hair growth.
Vitamins A & C: Both of these vitamins lead to the production of sebum (a substance that the hair follicles spit out). It acts as a natural hair conditioner and also prevents hair from breaking off. Vitamin C is also known to enhance the amount of blood-boosting iron that our body can easily use.
While all these nutrients are good for us but a overdose can result in hair loss too. Like: more than 15,000 IU of vitamin A can result in hair loss. Thus, the recommended daily allowance of the vitamin for men is only 5000 IU per day.
Magnesium: It is known to be the fourth most abundant mineral in the human body and it is required for more than 300 biochemical reactions of which hair growth is just one. In case, an individual doesn’t get enough of it, it causes increased inflammation and hair loss.
Selenium: A very small element that helps the human body in making selenoproteins that is further responsible to regulate metabolism, reproduction, DNA synthesis, immunity and it also stimulates hair follicles to boost hair growth.
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