The most important vitamins and minerals for hair growth and density

Good hair is evidence of a healthy body, but how can this be? The reason behind this is that it gets the right amount of nutrients in a balanced way, making it strong and dense, so a person’s health can be gauged by the appearance of their hair, and the human body needs an amount of nutrients we need. are discussing this issue today.

What is the best way to get all the nutrients your hair needs? It is possible to visit the beauty salon once or twice a month to nourish the hair, but its effect does not last long, but many of us forget the fact that we can maintain healthy hair by eating healthy food regularly, but the right foods should obtained in adequate quantities, and its effect lasts for the rest of the life, so much money can be saved, since the food can nourish the follicles from the root and not externally, which improves the growth of the hair and gives it a shiny look.

Vitamins and minerals necessary for hair growth and density:

1- Zinc: Zinc is considered one of the main nutrients for the health of the follicles, since it prevents the regression of the follicles and reactivates them quickly. It is better for the hair, and should be obtained in moderate amounts, only 15 g per day, because an increase in the percentage of zinc has a negative effect on health.

Foods rich in zinc:
Pumpkin seeds.

  • cashews.
  • spinach
  • Yogurt
  • chicken.
  • mushrooms.
  • garbanzo beans

2- Fish oil: Omega-3 is abundant in fish, which provides nutrition to the hair and increases its density. Plus, these healthy fats help prevent depression and scalp infections. You can get fish oil supplements to provide normal omega-3 levels to the body, but it’s always preferable to get the nutrients from their natural sources directly, such as salmon, mackerel, tuna, and sardines.

Other sources of omega-3 fats:

  • yolk
  • Walnut
  • soy .
  • flax seed
  • Chia seeds.
  • Hemp seeds

3- B complex vitamins: There is no direct relationship between the B complex vitamin and hair growth, but studies have shown that the body needs a certain amount of it, because its deficiency can cause hair loss, and the B complex vitamins are 8 vitamins that dissolve in water and include B1, B2, B3, B4, B5, B6, B7, B9 and B12, the most important of which is biotin B7, called pantothenic acid B5 which strengthens the adrenal glands that stimulate hair growth, thiamine B1, riboflavin B2, niacin B3, all of which nourish the follicle cells.

Foods rich in B vitamins:

  • pulses
  • Walnuts.
  • Potatoes.
  • fish.
  • eggs .
  • Beans .
  • Soy milk.

4- Iron: The lack of iron in the body leads to many health problems such as alopecia, telogen soot and hair loss, and by obtaining the adequate amount of iron, hair grows by strengthening it, and iron also helps to get more oxygen. in the cells of the scalp, which supports hair growth, an adult needs 18 grams of iron per day, but too much iron can cause many problems.

Iron-rich foods:

  • Raisins
  • Black beans.
  • yolk
  • Red meat .
  • Poultry

5- Vitamin C: This vitamin helps provide collagen, which is the protein that maintains the strength and flexibility of hair. Collagen works to increase the supply of essential amino acids for keratin synthesis. Vitamin C is also an antioxidant that helps fight free radicals, which delays the signs of aging. And protects against hair damage, the necessary amount of vitamin C is 90 mg per day for men and 75 mg for women.

Foods rich in vitamin C:

  • orange.
  • Chilled green pepper.
  • broccoli
  • the strawberry
  • turnip.
  • Guava.
  • Kiwi
  • Pink grapefruit .

6- Vitamin D: It is a hormone that helps to produce new hair follicles, which stimulates hair growth. The researchers noted that people with alopecia areata are deficient in vitamin D, and sun exposure is the best way to get vitamin D.

Foods rich in vitamin D:

  • Whale liver oil.
  • mushrooms.
  • eggs .
  • raw milk.

7- Vitamin A: The scalp produces an oil called sebum, which is necessary to maintain its health, but an increase or decrease in its production can cause many problems, and vitamin A is responsible for it, and also helps growth cellular, which gives thickness to the hair, the recommended amount is 7.5 mg a day maximum.

Foods rich in vitamin A:

  • carrots.
  • spinach
  • mango
  • dried apricots.
  • peaches
  • sweet potato.

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