PFA: 5 Vitamins to Keep Your Hair Healthy

Though we believe going bald is not that much of a concern since bald people are considered more confident, successful and they save a ton of money (No Hair No Problems!).

But for some people hair loss can greatly affect their self-esteem. Having a full head of hair has its own benefits. Shedding 50 to 100 hairs daily is normal, but consistent major loss (lumps of hair) could indicate an deeper?issue. Factors like health conditions, stress, and vitamin deficiencies play a role. Checking your diet is a key step.

Today’s NirogGyan newsletter is all about those vitamins that keeps your hair healthy and lustrous

Biotin, also known as vitamin B7, increases keratin production, promoting hair follicle growth. Common Biotin deficiencies are rare, mainly in Biotinidase Deficiency cases. Foods like eggs, meat, fish, nuts, sweet potatoes, and seeds are rich sources. The daily adult recommended intake is 30 micrograms.

Vitamin A is crucial for hair cell growth, as it prompts sebum production that nourishes the scalp and follicles. A deficiency can lead to hair loss. Foods rich in beta-carotene like sweet potatoes, pumpkin, carrots, spinach, and kale can increase vitamin A levels. Cod liver oil, eggs, yogurt, and milk also provide vitamin A. The daily recommended intake is up to 900 mcg for men and 700 mcg for women.

Oxidative stress can cause hair loss by disrupting hair growth due to an imbalance of free radicals and antioxidants. Vitamin C helps balance this by stabilizing free radicals' electron levels. It also aids collagen production and iron absorption, essential for hair growth. Foods like citrus fruits, peppers, strawberries, tomatoes, and guavas are rich in vitamin C. The daily recommended intake is up to 90 milligrams for men and 75 milligrams for women.

Vitamin D deficiencies, particularly in individuals over 65, can contribute to hair loss conditions such as alopecia and female pattern hair loss. Fatty fish, cod liver oil, fortified foods, and mushrooms are good sources of vitamin D. The recommended daily intake for adults is 600 IU.

Vitamin E, with its potent antioxidant properties, counters oxidative stress by stabilizing free radicals' electron levels. It's beneficial for combating hair loss, as indicated by a small study showing a 34.5% increase in hair growth among participants taking vitamin E supplements for eight months. Sources include sunflower seeds, spinach, avocados, and almonds. The recommended daily dietary allowance is 15 milligrams for those opting for supplements.

Iron and Zinc vitamins are also helps in hair growth.?

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