The 14 Important Nutrients Your Hair Needs To Grow.

Written by: Zenani Sizane

Nutrients are what we find in our food and they help our bodies to grow stronger and fight against all sorts of ailments and diseases. Now there are some nutrients that are built in a way that benefits our hair greatly and help it in being healthy and strong.

These nutrients can be found in various forms such as in food, supplements and plant-based hair care ingredients. Prioritizing these nutrients will change your hair for the better and you will have stronger, shinier and longer hair. Let’s jump into the article and see how we can optimize our nutrient intake for the benefit of our hair.

• Zinc

  Scalp protection involves other important minerals, notably zinc and selenium. A lack of zinc can lead to hair loss, a dry and flaky scalp. Zinc is a mineral that helps support the hair growth and repair cycle. Zinc serves to maintain the structure and integrity of hair follicles within the scalp. Zine is also known to aid in the product and regulation of keratin, a fibrous protein that forms the structural foundation of hair strands. If a person is deficient in zinc, this could disrupt the delicate balance of nutrients that are required for optimal har growth.

  Deficiency in zinc could also cause hair follicles to be weaker, resulting in hair thinning and hair shedding.

  
  

  Zinc aids in the rapid division and proliferation of hair cells, therefore it promoted the grown or strong and resilient hair strands and contributes to overall hair health. It provides the building blocks needed for healthy follicle development and helps to fortify the foundation from which hair grows.

  
  

  → Signs of deficiency: hair loss, delayed wound healing, impaired immune function, dry brittle hair, hair thinning, slower hair growth cycle.

  
  

  → Sources: Beef, lamb, poultry, seafood, pumpkin seeds, sesame seed, chickpeas, lentils and yogurt.

  
  

• Iron

  Iron is a mineral that serves several important functions, it’s main one being to carry oxygen throughout your body as a part o red blood cells. Iron plays a crucial role in transporting oxygen throughout the body, including the hair follicles , which require an adequate oxygen supply for optimal growth and health. Iron is involved in the absorption of other essential nutrients that are beneficial for hair health such as vitamins and minerals. Adequate Iron levels support the overall nutrient uptake, which contribute to healthy hair.

  
  

  Iron plays a role in maintaining me pigmentation of hair. Iron deliciency can lead to hair loss as the lack of oxygen and nutrients weakens the hair follicles maintaining adequate iron levels helps prevent hair loss and promotes nair retention.

  
  

  → Sign of deficiency: Hair breakage, hair loss, dry damaged and dull hair.

  
  

  → Iron Rich Foods for hair growth:Spinach, Red meat, legumes, and eggs

  
  

• Vitamin A

  Vitamin A is essential for promoting sebum production by hair follicles, aiding in scalp and hair nourishment. It also enhances blood circulation to the scalp and acts as a protective barrier against environmental damage.

  
  

  Both deficiency and excess of vitamin A can lead to hair loss.Vitamin A not only helps create new hair cells, but it also helps the body produce sebum. Sebum helps to moisturize the scalp, and a moisturized scalp helps keep the hair healthy and free from split ends, dry hair and breakage.

  
  

  Deficiency in Vitamin A: Lack of hair volume, decreased quality in hair texture, decreased quality of hair, dull hair and split ends.

  
  

  Food high in Vitamin A: Salmon, beef liver, cod liver oil, Goat cheese, sweet potato, kale, carrots, red pepper, mango, cantaloupe and Swiss Chard.

  
  

Vitamin C

Though it is known as a skincare ingredient, vitamin C is also very beneficial for your hair’s health. Vitamin C is a fortifying antioxidant that reduces free radical induced cellular damage. It prevents oxidative stress caused by environmental stressors, such as air pollution and ultraviolet radiation in both skin and hair. Vitamin C can also help to boost collagen production on the scalp, which ultimately aids in hair health. It can also smooth our strands and boost shine, vitamin c also protect your hair from styling stress. Vitamin C enables your body to absorb iron.

• Signs of Deficiency: Dull, damaged hair, hair breakage, shingles and scalp buildup.

• Vitamin C rich foods:Strawberries, Broccoli, cauliflower, citrus fruits, potatoes and tomatoes.

  
  

• Vitamin D

  Vitamin D is an essential nutrient that

  plays a role in many of the body's functions, including supporting hair growth. Vitamin D plays a role in the creation of new hair follicles

  Hair follicles are the tiny pores from which new hairs grow.

  
  

  New follicles may help hair maintain thickness and prevent existing hair from falling out prematurely. Vitamin D3 in particular has anti- inflammatory properties that can help to reduce hair loss. It has also been shown to stimulate the production of new hair follicles, which can lead to thicker, fuller hair. Another way Vitamin D3 promotes healthy hair growth is by improving the absorption of calcium. Calcium is an essential mineral required for the growth and maintenance of healthy hair, as it helps to strengthen hair follicles, making them less prone to breakage and hair loss.

  Vitamin D deficiency: hair loss, breakage and alopeacia.

  
  

  Vitamin D sources: sunlight, salmon, eqqs, tuna, milk and fortified cereals.

  
  

• Vitamin E

  Vitamin E is a fat-soluble nutrient that is found in various food sources. Vitamin E has many different benefits for your hair and scalp. Vitamin E is rich in antioxidant properties that could help reduce the amount of oxidative stress and free radicals that cause hair follicle cells in a person's scalp to break down. Vitamin E is also capable of helping to replenish shine that the hair loses as a result of damage .

  
  

  Deficiency in Vitamin E: Dry, dull hair and hair breakage.

  
  

  Vitamin E food sources: Olive oil, nuts, leafy greens, avocado,kiwi, butternut squash and sweet red pepper.

  
  

• Omega-3

  Omega-3 fatty acode are a type of nutrient in certain foods, and play an important role to several bodily functions. Omega- 3 fatty acids can help promote hair health by maintaining a healthy scalp, lowering inflammation and potentially enhancing hair quality and strength. Omega-3 fatty acids are anti-inflammatory. Chronic inflammation can cause seborrheic dermatitis, which affects the scalp and hair follicles . Reducing Inflammation may help improve the overall health of the scalp and hair follicle.

  A healthy scalp is essential for healthy hair follicles; dry, flaky or irritated skin can harm hair follicles and in that case omega 3 fatty acids can aid in the maintenance of the skin’s

  business!!

  lipid barrel and hydration.

  
  

  Food source of Omega- 3. Flakseeds, Chid seeds, Salmon, herring, mackerel and tuna.

  Deficiency in Omega- 3 .

  
  

• Biotin

  Biotin is an essential B vitamin that helps the body get energy and nutrients from carbohydrates, proteins and fats.

  It is a critical vitamin for bodily function and many food like eggs contain biotin.

  
  

  Bacteria in the large intestine also produces biotin. Biotin is an essential vitamin that assists with the production of keratin, a protein that’s in charge of forming nails, skin and hair. studies have shown that Biotin helps maintain hair growth and helps with inflammation. This is why it is found in most products or treatments for a alopecia, which is a condition that causes hair loss. Though there are many biotin supplements out there, it is always best to get nutrients from natural sources.

  Deficiency in Biotin: Hair loss, dry scaly scalp and hair thinning.

  Foods rich in Biotin: Eggs, fish, liver, almonds, avocado, cheese, raspberries and whole grain bread.

  
  

• Niacin

  Niacin, a type of vitamin B3, it is a water-soluble vitamin that can assist in healthy hair growth. It has antioxidant properties that can improve blood circulation, and bring oxygen to the hair follicles. It also helps keep the hair luscious by maintaining sheen and strength. It supports a healthy scalp by balancing moisture and creating a protective layer that enables healthy hair growth. Niacin is said to also increase protein production leading to high levels of keratin, which in turn gives you bouncy and heathy hair with less breakage and brittleness. Inflammation

  one of the primary cause of hair fall in men and women. Niacin an has anti- inflammatory properties that aids in reducing redness and inflammation in the scalp and prevent hair fall from worsening, so that the hair becomes thicker and fuller.

  
  

  Food rich in Niacin: Asparagus , Avocado, green peas, peanuts, sunflower seeds and mushrooms.

  
  

  Deficiency in Niacin:Hair loss, Hair thinning, dull inflamed hair and scalp.

  
  

• Selenium

  Selenium is on essential trace mineral with antioxidant am immunemodulators properties. It is known to prevent oxidative stress damage on cells which in turn prevents inflammation. Selenium being an antioxidant, aids in fighting cancer-causing free radicals in the body which is important for healthy hair growth. It also helps support proper function of the thyroid hormone, a hormone that is crucial in hair growth regulation. Most people who suffer from telogen effluvium are said to take selenium supplements to support hair growth, which seems to make selenium to be effective as a hair loss treatment. The body needs trace minerals such selenium to help with hair growth.

  The mineral is needed by many enzymes to perform their role in catalyzing different chemical reactions in the body.

  
  

  Food rich in selenium: Brazil nuts, brown rice, lima and pinto beans, sesame, chia, flaxseed, oatmeal and leafy greens.

  
  

  Deficiency and over-consumption: toxicity, hair loss and thinning.

  
  

• Vitamin Bs

  The vitamin B complex is a group of eight water-soluble vitamins that encourage your cell development and metabolism. B vitamins help enzymes in our bodies function properly while also encouraging healthy new cell turnover throughout your body. B vitamins do help in hair growth by encouraging healthy cell rejuvenation through abundant red blood cells which naturally support your hair follicles. This wil promote consistent and sometimes faster hair growth. Vitamin B2 is made up of to coenzymes that are directly responsible for your body to generate new cells. Other B-vitamins that are good for hair growth are, B3, B7, folate and B12.

  Foods rich B-vitamins: orange juice, mussels, tuna, black beans, sunflower seeds, fortified cereals and beef.

  
  

  B-vitamin deficiency: Hair loss.

  
  

• Folate

  Folic acid is an important vitamin for hair health as it helps in the production of keratin, a protein that makes up the structure of hair. Folic acid is an important B vitamin that is crucial for proper cell growth and function. It is involved in the production of DNA and the formation of red blood cells and is also essential for overall health and wellbeing. This important vitamin play a role in regulating me metabolism of the cells responsible for producing keratin, the protein that makes tip the structure of hair. By promoting healthy cell growth and regulating the metabolism of these cells, folic acid can help to produce stronger healthier hair. It is also effective in improving the overall health of the scalp by promoting blood circulation and reducing inflammation. This can help to keep the hair follicles in good condition, reducing the risk of hair thinning and hair loss. When folic acid and biotin are combined they can work together to support and strengthen hair in a number of ways.

  
  

  Deficiencies in folate: hair thinning and hair loss

  
  

  Foods high in folate: beans, peas, lentils, eggs, asparagus, beers and leafy greens.

  
  

• Protein

  Protein is a crucial component of hair, providing strength elasticity and overall health to our precious locks. While protein is essential having too much can actually be detrimental.

  Excess protein can cause dry, dull hair that may feel stiff or break easily. Protein can help reinforce the hour shaft, making it stronger and less prone to breakage.

  
  

  Protein treatments can restore me hair’s strength and resilience. Protein can also provide a protective barrier around the hair shaft, shielding it from heat and environmental damage. This protective layer can help can help to reduce the risk of hair damage and keep your locks looking their best. By strengthening the hair shaft, protein can help to reduce the occurrence of breakage and split ends. Protein can also improve hair elasticity by reinforcing the hair’s protein structure, making it more resistant to breakage when stretched or styled.

  
  

  Deficiency in Protein: Hair loss and thinning.

  Food rich in protein: Eggs, chicken, meat, nuts, lentils chickpeas.

  
  

• Antioxidants

  Antioxidants are substances that work to neutralize the harmful effects of the oxidation caused by free radicals in the body and on the hair. Antioxidants help to prevent the formation of oxidative stress. Antioxidant can help improve hair growth by boosting blood circulation and nutrient supply to the scalp , which in return encourages hair growth. They are also protective ingredients against UV radiation and environmental pollution. Antioxidants also prevent the breakdown of melanin in the cortex of the hair strand which helps improve color retention and the integrity of hair.Vitamin A, C, E, selenium, polyphenals and niacinamide are the ingredients you should look for in antioxidants.

Conclusion

Staying well informed and intentional is the best way to ensure you maintain your hair growth and health and creating a routine that will help you to not fall for every new trends and fads that come along; this will only deter you from growing beautiful healthy hair. We all want strong, long and silky hair, and it takes intentional steps to caring and loving your hair well.

References: