The Hair Vitamins
Words by Katherine Castillo Eustaquio
Published in Total Fitness Magazine June 2011 Issue
Having beautiful locks requires science. It’s not enough that you undergo the most expensive hair treatments or get the top hair products out there. If you want to keep your hair healthy, and beautiful, you have to nourish its roots—the hair follicles—on a regular basis. While health conditions, stress, and poor lifestyle habits affect your hair’s strength and appearance, your hair needs constant nourishment like the rest of your body. Here are the lists of essential vitamins and minerals for great looking hair.
Vitamin B-1 (Thiamine)
Deficiency in Vitamin B-1 can lead to hair loss but most people tend to overlook this fact and simply resort to hair products that advertise hair strength. Get to the root of the problem and load up on Thiamine-rich foods like pork, kidney beans, and whole grain products to strengthen hair from within.
Vitamin B-3 (Niacin)
What’s the proper way to shampoo your hair? You need to massage your scalp right? That’s because good scalp circulation is essential for proper hair growth. Niacin is a vitamin that improves scalp health. Good sources include chicken, meat, fish, and turkey. Just keep in mind not to take more than 25mg of Niacin a day to avoid blood cell dilation that causes hot flashes.
Vitamin C
They say that California girls are sun-worshippers and still they have beautiful hair despite the constant sun exposure. Is it because of all the OJ they drink? Vitamin C isn’t only good for the immune system, it also helps prevent the damages the skin and the hair can suffer due to prolonged exposure to the sun. Love your citrus and your hair will love you for it.
Selenium
Protein-rich foods aid in the healthy hair growth because the hair is mostly made up of Keratin, which is a kind of protein. Selenium is a type of essential trace mineral that processes the proteins the body consumes. Therefore, an ample and regular intake of selenium, at least 200 micrograms daily, aids in the production and maintenance of healthy hair. Abundant sources include seafood, onions, brown rice and corn oil.
Copper, Iron, Zinc
Copper is a mineral that plays a big role in hair pigmentation, therefore, it makes the hair color more vibrant. Load up on liver, seeds, meat products, and shellfish for natural sources of copper. On the other hand, iron is the mineral that supplies the hair with oxygen from the roots to the tips. Red meat and leafy, dark green veggies are the best sources of iron while zinc-rich foods like oysters and dark chocolate strengthen the hair’s resistance to breakage.
Omega-3 Fatty Acids
There’s no stopping the great benefits we get from these healthy fats. Its anti-inflammatory factor helps the hair follicles to open up so they can grow properly. Flaxseeds are one of the best sources of Omega-3 along with fatty fish selections like salmon, mackerel, and sardines.
Published in Total Fitness Magazine June 2011 Issue
Having beautiful locks requires science. It’s not enough that you undergo the most expensive hair treatments or get the top hair products out there. If you want to keep your hair healthy, and beautiful, you have to nourish its roots—the hair follicles—on a regular basis. While health conditions, stress, and poor lifestyle habits affect your hair’s strength and appearance, your hair needs constant nourishment like the rest of your body. Here are the lists of essential vitamins and minerals for great looking hair.
Vitamin B-1 (Thiamine)
Deficiency in Vitamin B-1 can lead to hair loss but most people tend to overlook this fact and simply resort to hair products that advertise hair strength. Get to the root of the problem and load up on Thiamine-rich foods like pork, kidney beans, and whole grain products to strengthen hair from within.
Vitamin B-3 (Niacin)
What’s the proper way to shampoo your hair? You need to massage your scalp right? That’s because good scalp circulation is essential for proper hair growth. Niacin is a vitamin that improves scalp health. Good sources include chicken, meat, fish, and turkey. Just keep in mind not to take more than 25mg of Niacin a day to avoid blood cell dilation that causes hot flashes.
Vitamin C
They say that California girls are sun-worshippers and still they have beautiful hair despite the constant sun exposure. Is it because of all the OJ they drink? Vitamin C isn’t only good for the immune system, it also helps prevent the damages the skin and the hair can suffer due to prolonged exposure to the sun. Love your citrus and your hair will love you for it.
Selenium
Protein-rich foods aid in the healthy hair growth because the hair is mostly made up of Keratin, which is a kind of protein. Selenium is a type of essential trace mineral that processes the proteins the body consumes. Therefore, an ample and regular intake of selenium, at least 200 micrograms daily, aids in the production and maintenance of healthy hair. Abundant sources include seafood, onions, brown rice and corn oil.
Copper, Iron, Zinc
Copper is a mineral that plays a big role in hair pigmentation, therefore, it makes the hair color more vibrant. Load up on liver, seeds, meat products, and shellfish for natural sources of copper. On the other hand, iron is the mineral that supplies the hair with oxygen from the roots to the tips. Red meat and leafy, dark green veggies are the best sources of iron while zinc-rich foods like oysters and dark chocolate strengthen the hair’s resistance to breakage.
Omega-3 Fatty Acids
There’s no stopping the great benefits we get from these healthy fats. Its anti-inflammatory factor helps the hair follicles to open up so they can grow properly. Flaxseeds are one of the best sources of Omega-3 along with fatty fish selections like salmon, mackerel, and sardines.
