There are many people who have the problem of hair loss and want to get rid of it. Though there are number of products in markets claiming to reduce hair loss and promote hair growth, not all of them are genuine and work as they claim. Some products are a total fake and complete waste of money, so it is better to understand the nutrient requirements for hair growth and take them in your daily diet.
Usually both men and women have hair loss which is mostly due to a condition called Androgenic alopecia. Hair loss in men is called Male-pattern baldness because the hair loss has a pattern in which the hair first fades away from the centre and in some from the front receding to the rear. Vitamin deficiency is also responsible to a great extent in hair loss. Therefore it is possible to supplement your diet with vitamins for hair growth and improve the quality of your hair follicles. Here are some of the important vitamins which play role in promoting the hair growth:
Vitamin A (Retinol): This is a fat soluble vitamin which is found in various green vegetables as beta carotene and also in other foods such as dairy products. Vitamin A helps in lubricating the hair follicles with sebum oils which imparts shine on your hair. Vitamin A plays an important role in cell division and so it helps in promoting healthy hair growth.
Sources: You can find Vitamin A in Chicken, Liver, Eggs, Milk, Cheese, Whole milk, Carrots, Papaya, Mango, Spinach, Turnips, Cabbage and Apricots.
Vitamin A can be taken upto 5000 IU (International Units) per day and Beta carotene upto 25,000 IU per day.
Vitamin B complex: Vitamin B complex comprises of a group of vitamins B1, B2, B3, B5, B6 and B12 which are also responsible for maintenance of healthy hair. This complex also comprises of co-factors like Biotin, Folic acid, and Inositol which help in functioning of these above vitamins and also help in other metabolic processes. Amongst the co-factors, biotin plays an important role in maintaining healthy hair and preventing hair loss.
Sources: The Vitamin B complex can be found in Carrots, Cereals, Whole grains, Millets, Cauliflower, Beans, Nuts, Eggs and Soy.
Vitamin C (Ascorbic acid): Vitamin C is a powerful anti-oxidant which helps in boosting immune system and plays an important role in maintaining healthy hair, skin and nails. Vitamin C helps in improving the hair growth, strength of hair, and also imparts glow to the hair.
Sources: Berries and Citrus fruits are excellent sources of Vitamin C. Tomatoes, Potatoes, Leafy vegetables and Pepper are also good sources of Vitamin C.
Vitamin E (Tocoferol): This is also a group of fat soluble vitamins comprising of Tocoferols and Tocotrienols. It is also a powerful anti-oxidant which helps in boosting the immune system and prevents oxidative damage of hair thus improving the hair health.
Sources: This can be found in Wheat germ oil, Almonds, Peanut butter, Hazel nuts, Mangoes, Tomatoes, Spinach, Sunflower oil, Corn, and Soy. The daily intake of Vitamin E should be about 20-24 IU per day to promote good hair growth.
