Ammon – vitamins for hair growth and intensification
The nature of the diet and the type of food an individual eats affects the overall appearance of the hair, as the interest in eating healthy foods helps to keep the hair shiny and strong, promote hair growth and increase hair growth. the length, especially in cases where the individual suffers from malnutrition which causes hair loss.
Based on the foregoing, the healthy appearance of hair is evidence of concern for physical health and good practices in the field of hair care. As for hair problems and their unhealthy appearance, they can arise from the fact which do not supply the body with its need for certain nutrients. In fact, the vitamins available in several foods play an important role in promoting hair growth and durability, including:
Vitamin E
Vitamin E helps promote the health and safety of the hair and scalp, as well as its role in boosting hair growth, and this can be attributed to its antioxidant properties. In fact, Vitamin E comes in capsule form, and is found in good quantities in a diverse food group such as:
Almonds.
spinach.
avocado.
Kiwi.
olive oil.
broccoli
Sunflower seeds.
zucchini.
shrimp.
trout.
Wheat germ oil.
Vitamin D
Vitamin D may play an important role in helping to form new hair follicles, which help increase hair growth and thickening. However, most studies have focused on vitamin D receptors, not the vitamin itself and its effect on hair. Hair is still unknown, and in general, the body is capable of producing vitamin D when exposed to direct sunlight, while vitamin D can also be obtained from certain dietary sources, including:
Foods fortified with vitamins.
Some types of mushrooms.
fatty fish
whale liver oil.
Vitamin A
Vitamin A is also called retinol, and it is the vitamin that helps keep hair healthy, as it prevents hair breakage and brittleness, by stimulating the production of an oily substance called sebum. Therefore, following diets that do not supply the of Vitamin A can cause many problems in the body, including hair loss.
Despite the role this vitamin plays in maintaining hair health and preventing hair breakage, too much vitamin A can contribute to hair loss, along with other possible health risks.
C vitamin
A systematic review was published in Dermatology and Therapy in 2019 to examine the role of vitamins and minerals in hair loss prevention. The review showed that vitamin C, or also known as ascorbic acid, has the following properties:
Antioxidant, it helps prevent the oxidation of free radicals that are active in the reactions, as well as the oxidation of low-density lipoproteins, also known as bad cholesterol (LDL).
Building of collagen protein fibers.
Consuming sufficient amounts of vitamin C is necessary to control hair loss associated with iron deficiency, and the required amount of vitamin C can be obtained by focusing on consuming foods rich in it; such as tomatoes, potatoes, citrus fruits, green peppers and cabbage.
Vitamin B7
Vitamin B7, or biotin, is of great importance for the cells of the body and its deficiency in the body can cause a variety of problems. such as brittle nails, the appearance of rashes and hair loss, and it should be noted that the main source for most people to meet their biotin needs is to eat certain biotin-rich foods.
Important nutritional advice for hair
As mentioned above, hair can be kept strong and shiny by following a healthy and balanced diet. Here are some tips that can help keep it healthy:
Eat an adequate amount of protein
Attention to eating foods rich in protein is necessary to maintain the health and appearance of hair, as proteins help promote hair growth, while their deficiency in the body leads to stunting and failure renewal of hair growth, so that the problem of suffering from hair loss and thinning begins, and to get enough protein it is recommended to eat foods rich in amino acids; They are the basic building blocks for protein and between these foods
Animal products that contain all essential amino acids, also known as complete proteins, such as:
fish.
chicken.
Dairy product.
Beef.
plant products that contain all essential amino acids; Amaranth, soy products and quinoa.
Plant products that lack some essential amino acids and cannot be considered integrated protein sources; how:
Whole grains.
Lentils
beans.
Peanuts.
Eat iron-rich foods
There are two types of iron available in foods, one type called non-heme iron; It is found in eggs, some plant foods, and another type known as heme iron. Its absorption is higher than the absorption of non-heme iron in the body and it is available in marine and poultry products.
It should be noted that red blood cells in the body need iron in order to carry oxygen to different cells and tissues, and this means that low levels of iron can lead to anemia, the symptoms of which can manifest themselves in the form of fatigue, pale skin , as well as falling out Hair.
Eat foods rich in zinc
Zinc plays an important role in promoting the growth and repair of hair tissue, as well as maintaining the efficient functioning of the sebaceous glands that surround the hair follicles. Therefore, zinc deficiency can be one of the most common causes that can lead to hair loss. Important dietary sources of zinc:
poultry.
mushrooms.
cabbage
legumes.
Peanuts.
Seeds.
Whole grains.
Milk and derivatives.
Eat foods that are a good source of the amino acid L-lysine.
Since lysine helps promote hair growth and increase its length, it also gives hair a healthy volume and look and prevents damage to hair tissue and in return, a lack of lysine in the body can cause hair loss. hair.
And since the human body cannot produce lysine, it can be obtained by eating types of foods rich in lysine, such as:
meat.
fish.
Dairy product.
egg.
soy.
legumes.
Eat fatty fish
Fish is a good source of vitamin D and omega-3 fatty acids, especially some types of fish. such as salmon, tuna, sardines and herring, and here it is mentioned that vegetarians can get omega-3 from the following plant sources:
Chia seeds.
Linseed oil.
Soybean oil.
Nut seeds.
canola oil.
Do we need food supplements for hair?
Deficiencies in certain vitamins in the body cause hair loss, or thinning and weakness, and while there is no evidence that consuming certain types of vitamins specifically help stimulate faster hair growth, consuming sufficient amounts of vitamins in food maintains the health and safety of hair.
Here, the need to treat with caution dietary supplements whose promoters claim to help increase hair thickness or accelerate hair growth. However, it is undeniable that dietary supplement varieties are a great option that one can resort to in order to maintain hair health and increase their growth. , after obtaining specialized medical advice that guarantees no exposure to unexpected risks and side effects, for example, it is not possible to overlook the fact that the excessive use of some nutrients or vitamins can have a negative effect on the body in general and on the hair in particular, such as the occurrence of hair loss associated with the consumption of large amounts of vitamin A, as mentioned above.
Article summary
Paying attention to a healthy and balanced diet is the key to achieving a healthy and shiny hair and to promoting its growth and density. Varied and nutritious foods ensure that the body receives its needs of necessary elements, minerals and vitamins for hair health. Including vitamin C, vitamin A, vitamin D, omega-3, L-lysine, vitamin E, zinc, protein and iron. Regarding the intake of dietary supplements with the aim of increasing the length and density of the hair, depends on the indications and instructions of the doctor, who determines the extent of the need. Take these food supplements and their appropriate doses, to avoid any possible harm to health.
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