Beauty comes from within, and as much as our internal organs require nutrients to function, so does our hair!
The majority of our diet affects the way we look and feel, so if you want to boost the condition of your hair, then take a look at your diet and make sure you are getting enough of the vitamins listed below.
Vitamin A – part of the fat-soluble group, vitamin A is active in biological processes, oxidative stress being one. Rich in antioxidants, it prevents damage to cells. Vitamin A keeps skin clean and healthy; skin on the scalp also needs to be moisturised and have good blood circulation to function. Studies have shown that the lack of Vitamin A in the body causes oxidative stress. The effect of oxidative stress on hair lead to weakened hair follicles and hair shedding. Good sources of Vitamin A can be found in many fruits, vegetables, and animal products. They include meat, dairy, and eggs, seafood and fruits and vegetables.
Vitamin B – two important hair growth vitamins in the b group are biotin and niacin. Biotin is vital for protein synthesis; keratin is a protein required for strong, thick hair and gives hair its structure and strength. A study found 38% of women with hair loss had a biotin deficiency.
Niacin helps stimulate blood flow to the scalp, improves the barrier properties of skin, and aids in the removal of waste products from the skin. Foods rich in B vitamins are meat, dairy, and eggs, seafood, fruit, vegetables and legumes and grains.
Vitamin C – a strong antioxidant which neutralises free radicals, highly reactive molecules, that can directly damage lipids, proteins, and DNA. Vitamin C is involved in many biological processes including collagen synthesis. This is important as collagen is included in different tissues, such as skin, hair, and blood vessels. Vitamin C deficiency affects the creation of the hair shaft, influencing strength and has been cited as an indirect cause of telogen effluvium (hair loss during the resting phase of the hair follicle). We all know citrus fruits are high in vitamin C, but there are more foods you should be aware of (peppers, broccoli, tomatoes, strawberries, and mangoes).
Vitamin D – deficiency in this vitamin has been directly associated with hair loss. The human body has Vitamin D receptors in the skin, which have been known to play a key role in hair follicle maintenance. Changes induced by the activation and expression of these receptors can support the hair cycle for faster hair growth. Vitamin D stimulates and regulates keratinocytes, the cells that make keratin. Scientists have suggested testing vitamin D levels as a screening tool to assess hair loss and also in the treatment for thin hair. Food sources of vitamin D are dairy and eggs, seafood and grains.
Vitamin E – this fat-soluble vitamin is a strong antioxidant that protects cell membranes from free radical damage. Oxidative stress is a big risk factor for hair loss as well as premature greying of the hair. The active compound of vitamin E, alpha-tocopherol prevents oxidative stress. Dairy, eggs, leafy green vegetables and nuts and seeds are rich sources of vitamin E.
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This article was written by our team of specialist therapists at Perfect Balance Clinic. If you would like more specific advice about how our team can help you with this condition or symptoms you may be having, please complete the contact form below and one of the team will get back to you shortly.