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Home > Hair Nutrition > Natural Nutrients
All natural diet supplements are the safest of supplements as they are devoid of any side effects. These natural supplements not only help in the overall healthy functioning of the body but also help to stimulate hair growth.
Vitamins, proteins minerals are the common nutritional supplements which are essential for hair growth. Most of the foods we intake daily like vegetables fruits, cereals and diary products, contain these common natural supplements in adequate quantities, but if for some reason if they become deficient in our bodies they start affecting the general health and the hair growth.
The effects of all natural diet supplements on hair
A proper diet of vitamins, minerals, protein, amino acids and minerals play a major role in healthy hair growth. Any deficiency in these natural diet supplements can lead to gradual thinning of hair.
Some of these nutritional elements play an important role in hormone metabolism that affects the hair growth and hair loss to a large extent.
If the requirement of these nutrients is not adequately met with the diet these are to taken in the form of hair growth supplements.
Vitamins as natural diet supplement for hair growth
Vitamins are a common natural diet supplement for hair. The most important among them is Vitamin B12 (cobalamin), a water-soluble vitamin. This vitamin helps in the proper functioning of the digestive tract, nervous system, skin, hair, eyes, mouth, and liver.
Stress is one of the common causes of hair loss. Vitamin B12 is an anti-stress vitamin, which improves the condition of the immune system and helps the body to cope up with stress. As a stress inhibitor, Vitamin B12 is a potent hair regrowth stimulator. It is available in food sources like fish, dairy products, organ meats (the meat found in liver and kidney), eggs, beef, and pork.
The other important vitamin required for hair growth is vitamin E. Though this beneficial vitamin is required in little amount by the body, the deficiency of the same causes serious health hazards apart form major hair loss.
Vitamin C, also known as ascorbic acid is best taken in its liquid form. It is an antioxidant required for the healthy growth of hair and skin. It is commonly found in food sources like citrus fruits, strawberries, kiwi, cantaloupe, pineapple, tomatoes, green peppers, potatoes and dark green vegetables.
Protein and Amino acid supplements for hair
Protein and its constituent amino acids are important for hair growth and overall healthy functioning of the body. During digestion the dietary foods containing protein elements are broken into twenty two different types of amino acids.
In terms of hair growth, the most important amino acid is cysteine. It is particularly important because it contains sulfur molecules which cross link with each other to produce disulfide bonds. These chemical bonds are gives hair its strength. For this reason the most popular amino acid supplement taken for hair is cysteine.
Minerals as natural diet supplements for hair
Minerals are one of the important diet supplements required for healthy hair growth. Without adequate quantity of minerals, our body is not able to absorb the benefits of other nutrients like vitamins, proteins, carbohydrates and fats.
Among important dietary minerals, silicon is the most common for hair growth. It builds the connective tissues, like ligaments and tendons. It leads to the growth of hair, skin and fingernails. Silicon is largely available in foods like whole grain, breads, cereals, alfalfa, beet, bell pepper, bean and pea.
Zinc is another beneficial mineral required for the normal growth of the hair, teeth, bones, nails and skin. It builds the connective tissue like ligaments and tendons and takes care of the over all metabolism of the body. It ensures the normal functioning of the immune system and enhances various senses like sight, taste and smell. Zinc is largely available in food sources like whole wheat bread, seafood and other animal meats.
Precautions while taking natural diet supplements
While these natural diet supplements are essential for healthy hair growth, excess intake can produce adverse effects. A careful check on the quantity is necessary to prevent the overdose of even the safest diet supplements.
Excess intakes of Vitamin A can become harmful often resulting in major health hazards including coarse, dry hair. Foods rich in Vitamin A are beef liver, eggs, mackerel, liver of polar bears and other artic animals.
The recommended quantity of vitamin A, promoting healthy hair is 7500 mcg RE (25 000 IU) for adults and 3000 mcg RE (10 000 IU) for children.
Vitamin E is the safest diet supplements if it is taken in its natural d’alpha tocopherol form. Studies indicate intake of Vitamin E in any other form leads to the absorption of other fat-soluble vitamins resulting in vitamin deficiency. Vitamin E in its natural form is found in sunflower oil, safflower oil, dried almonds, Brazil nuts, avocado, broccoli, tomato soup with milk, pinto beans etc.
Like vitamins, overdose of minerals leads to major health problems. Overdose of Zinc leads to health disorders, like loss of smell, taste sensation and other problems including certain hair, nail and joint / arthritic problems. Standard intake of Zinc mineral is 5mg at a time which is appropriate for healthy hair growth.
Large intakes of manganese mineral leads to lethargy, changes in the structure of the muscles, dry hair etc. Nutrients rich in this mineral include cereals, spinach, whole meal bread, nuts, pulses, fruit, dark green leafy vegetables etc.
Men are more prone to suffer from excess iron intake as the rate of iron loss is low when compared to women. Large iron intake is indicated through loss of appetite, fatigue, weight loss etc. Iron is toxic, to the degree of causing death, if taken in very high doses, but iron is required for healthy hair growth.
The food, you eat is replicated in the health of the hair. Like the body hair needs a balanced, nutritious diet to stay healthy. Eating moderate amounts of fruits and vegetables loaded with anti oxidants minerals vitamins, and protein is essential to maintain healthy beautiful hair.