Healthy hair is happy hair, and despite promises made by thousands of beauty products including shampoos and conditioners currently available the best way to keep your locks looking lovely is to make sure they receive the proper nutrition. This includes consuming adequate amounts of the following recommended vitamins and minerals:
1.Beta-carotene (Vitamin A). While Vitamin A is known to support healthy scalps and boost hair growth, it is important not to exceed 2500 mg since high doses can be very toxic. Foods rich in beta-carotene include carrots, yams, spinach, romaine lettuce, butternut squash and cantaloupe to name a few.
2.Omega-3 fatty acids such as those found in foods such as avocados, walnuts, flaxseeds, and especially fish such as salmon promote hair growth by keeping your scalp healthy. Salmon is also full of vitamin D and protein that strength each strand.
3. Biotin, a water-soluble vitamin of the B found in foods such as nuts, brown rice and oats also promotes scalp and hair health,
4 Vitamin C is needed to boost the production of collagen by the body, which tends to break down more and more as we age. In fact, not only does collagen help prevent wrinkles, supplementing your daily diet with 250 mg of vitamin helps prevent hairs from breaking by guarding against the deterioration of the collagen surrounding each strand of hair on our heads. In addition, vitamin C is needed to help the body absorb iron, which is also necessary to ensure healthy hair growth. While vitamin C can be found in citrus fruits, along with strawberries and red peppers. etc, Iron can be found in berries, dried fruits, cashews and green leafy vegetables, as well as blackstrap molasses, and so forth.
5. Methylsulfonylmethane (MSM). Not only does this mineral help produce keratin, it also serves to add strength to hair follicles as well as reduce hair loss and promotes increased growth. Keratin is a protein also found in nails and is a primary material making up the structure of human skin, as well as claws, horns, and beaks of animals and birds.
Sources of MSM include leafy green vegetables (i.e. cabbage, kale and Swiss chard), as well as asparagus, beets, and alfalfa,
6. Silica, which along with zinc, is vital for hair growth. Silica can also be obtained by eating leafy greens, as well as mangos, cucumbers, asparagus, celery and beans in addition to OTC supplements. Health experts suggest supplementing your diet with 500 mg of silica twice daily. At the same time, it is also recommended that 30 mg of zinc should be taken once a day. Some foods rich in zinc include eggs (also a good source of Omega 3 and biotin), pumpkin seeds, pecans and even fresh oysters,
Note: Another herb that may be considered by the follically challenged is sawed palmetto.Like zinc saw palmetto is often recommended for use by men suffering from prostate problems. However, while it helps shrink the prostate gland, it has been found that beta-sitosterol in the herb has been used by holistic practitioners to treat hair loss in both men and women. However, it should be noted that the herb could affect sex hormones as well as cause gastric bleeding. There is also some minor evidence that high levels of sitosterol can increase the severity of coronary disease in men who have previously had heart attacks.