People can achieve improvements in hair growth by adding certain vitamins and nutrients to their diets. Many nutritional elements help hair grow faster and can prevent hair loss. A specific vitamin supplement probably won't do the trick, however, because certain foods provide benefits due to substances other than vitamins.
Function
Beta-carotene is essential for hair growth, and is found in green, yellow, and orange vegetables such as yams, winter squash, turnip greens, carrots, kale and spinach. Beta-carotene also is an antioxidant and provides vitamin A.
Significance
Several doctors comment on Webmd.com about the benefits of vitamin B for hair growth. Many recommend a B-complex supplement along with eating lean meat such as chicken and turkey, as well as fish, eggs, dairy products and whole grains. Chickpeas, which are high in B vitamins, also contain zinc, which helps build hair protein and prevent hair loss. Zinc also is found in lean meat and fish.
Features
Iron can help hair growth by carrying oxygen to hair. Dark green vegetables such as Swiss chard, broccoli, kale, and spinach are rich in iron, as are dates, raisin, eggs and liver. Dark green vegetables also are an excellent source of vitamin A, and of vitamin C which is necessary for producing the body's natural moisturizer, sebum. Sebum is secreted by hair follicles and is a natural conditioner. Vitamin C also improves circulation, which enhances hair growth since the blood carries essential vitamins and nutrients to the base of the hair.
Theories/Speculation
Vitamin E has received attention as a possible hair growth enhancer, but research is inconclusive. Some proponents claim vitamin E deficiencies aggravate hair loss, but it is rare for anyone to be deficient in this vitamin. Vitamin E does increase oxygen absorption and improve circulation. It is found in spinach and other green leafy vegetables, broccoli, eggs, nuts and seeds, legumes and whole grains
Considerations
Other substances besides vitamins which are important include water and other hydrating liquids, Omega-3 and Omega-6 essential fatty acids, and protein. The Omega fatty acids keep the scalp and hair from drying out, and a dry scalp is more prone to hair loss. They are found particularly in oily fish such as salmon, sardines, tuna and trout, as well as liver, avocado, nuts, olives, flax seeds, pumpkin seeds and spinach.
People generally get enough protein, but a diet which is deficient can cause slow-growing and thinning hair. Poultry and lean red meat, fish, dairy products, nuts, eggs, and beans are excellent sources.
Tags: hair growth, hair loss, lean meat, dairy products, Dark green
