The hair is a crown – one that should be taken care of. Many people view healthy-looking hair as a sign of health or beauty. Like any other part of your body, hair needs a variety of nutrients to be healthy and grow. In fact, many nutritional deficiencies are linked to hair loss. While factors such as age, genetics and hormones also affect hair growth, optimal nutrient intake is key. Below are 5 vitamins and 3 other nutrients that may be important for hair growth.

No.1 Vitamin A

All cells in the body requires vitamin A for growth. Which includes hair, the fastest growing tissue in the human body. Vitamin A also aids the skin glands in making sebum. Sebum moisturizes the scalp and helps keep hair healthy. Vitamin A deficiency causes several problems, including hair loss. While it’s important to get enough vitamin A, too much may be dangerous. Studies show that an overdose of vitamin A can also contribute to hair loss.

Vitamin A can be found in food such as sweet potatoes, carrots, pumpkins, spinach and kale are all high in beta-carotene, which is turned into vitamin A. Vitamin A can also be found in animal products such as milk, eggs and yogurt. Cod liver oil is a particularly good source.

No. 2 Vitamin B

One of the best known vitamins for hair growth is a B-vitamin called biotin. Studies link biotin deficiency with hair loss in humans. Although biotin is used as an alternative hair-loss treatment, those who are deficient have the best results. However, deficiency is very rare because it occurs naturally in a wide range of foods. There’s also a lack of data about whether biotin is effective for hair growth in healthy individuals. Other B-vitamins help create red blood cells, which carry oxygen and nutrients to the scalp and hair follicles. These processes are important for hair growth.

You can get B-vitamins from many foods, including whole grains, almonds, meat, fish, seafood and dark, leafy greens.

No. 3 Vitamin C

Free radical damage can block growth and cause your hair to age. Vitamin C is a powerful antioxidant that helps protect against the oxidative stress caused by free radicals.

In addition, your body needs vitamin C to create a protein known as collagen — an important part of hair structure. Vitamin C also helps your body absorb iron, a mineral necessary for hair growth.

Vitamin C can be found in strawberries, peppers, guavas and citrus fruits are all good sources of vitamin C.

No. 4 Vitamin D

Low levels of vitamin D are linked hair loss. Research also shows that vitamin D may help create new follicles — the tiny pores in the scalp where new hair can grow. Vitamin D is thought to play a role in hair production, but most research focuses on vitamin D receptors. The actual role of vitamin D in hair growth is unknown.

That said, most people don’t get enough vitamin D and it may still be a good idea to increase your intake. Your body produces vitamin D through direct contact with the sun’s rays. Good dietary sources of vitamin D include fatty fish, cod liver oil, some mushrooms and fortified foods.

No. 5 Vitamin E

Similar to vitamin C, vitamin E is an antioxidant that can prevent oxidative stress. In one study, people with hair loss experienced a 34.5% increase in hair growth after supplementing with vitamin E for 8 months.

Vitamin E can be consumed through sunflower seeds, almonds, spinach and avocados are all good sources of vitamin E.

No. 6 Iron

Iron helps red blood cells carry oxygen to your cells. This makes it an important mineral for many bodily functions, including hair growth.

Iron deficiency, which causes anaemia, is a major cause of hair loss. It’s especially common in women. Foods which contain iron includes clams, oysters, eggs, red meat, spinach and lentils.

No.7 Zinc

Zinc plays an important role in hair tissue growth and repair. It also helps keep the oil glands around the follicles working properly. Hair loss is a common symptom of zinc deficiency.

Studies show zinc supplements reduce hair loss caused by zinc deficiency. However, there are some anecdotal reports that supplementing with too high of a dose can also contribute to hair loss. For this reason, it may be better to get your zinc from whole foods.

Foods high in zinc include oysters, beef, spinach, wheat germ, pumpkin seeds and lentils.

No.8 Protein

Hair is mostly made of protein. Consuming enough is crucial for hair growth.

Foods rich in protein is lean meat, poultry, fish, eggs, dairy products, yoghurt, cheese, seeds and nuts, beans and legumes, and an option of soy products such as tofu for vegan.

Shaklee Vita Lea Iron Formula contains all the vitamins and nutrients needed for you to grow a strong and healthy hair.

Other than Vita Lea, Collagen Powder Plus is also great for an overall health especially for women.

So there you go! Get on in and have the most beautiful hair ever! Need more information on the Shaklee Vita Lea and Collagen Powder Plus, do contact Mommy J for a free consultation and best deals on other supplements.

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