Have hair long been the hope and ideals of most women. Even because they are too ambitious with long hair, it is not uncommon for malpractice to occur, as a result of trying drugs and eventually damaging the hair cells themselves.
Quotes Hellosehat.com, there are many ways that can be done to lengthen and thicken hair. One of them is using vitamins, either eaten or applied directly.
Even so, meeting the needs of vitamins through food or supplements is believed to be more effective than vitamins that are applied to the hair.
This may be because the vitamins consumed will be directly digested and absorbed into the bloodstream, and delivered to the follicle, which is a small hole in the skin where hair grows.
Below are some types of vitamins and other nutrients that you can consume either through food or supplements to grow hair. The following vitamins are important for hair to grow fertile and healthy:
1. Vitamin A
Each strand of hair contains a variety of vitamins and other important substances. One of them is Vitamin A.
In addition, vitamin A is important in helping the skin glands produce sebum (oil) which moisturizes the scalp and cares for the hair.
Meanwhile, a lack of vitamin A can actually trigger hair loss. That’s why, vitamin A or retinol is needed for those of you who want to grow hair.
You can get vitamin A through foods and supplements, such as:
- sweet potato,
- carrot,
- good,
- spinach,
- animal protein sources, such as milk and eggs, and
- cod liver oil.
Even so, consuming too much of this retinol derivative can actually cause hair loss. Know first how much vitamin A is needed daily to prevent vitamin overdose.
2. Vitamin B
Vitamin A is not enough. Several types of Vitamin B complex. It turns out to be a type of vitamin that is important for hair growth. Below are the types of B complex vitamins that can be used to grow hair.
Vitamin B7 (Biotin)
Many assume that a lack of Vitamin B7 (biotin) can cause hair loss? In fact, a study published in the International Journal of Trichology on 541 women found a link between biotin deficiency and hair loss.
As many as 38% of participants in this study experienced hair loss. They also get additional biotin which is beneficial for hair growth.
However, there is not enough evidence to support the use of biotin supplements for hair growth in people with normal biotin levels.
Vitamin B12
Types of vitamins or which have another name for cobalamin, including B vitamins, are needed for hair. Lack of vitamin B12 can trigger hair loss, which is often characterized by low red blood cell levels, which is an important factor for healthy hair.
How not, vitamin B12 helps produce red blood cells that carry oxygen to the scalp. That way, the scalp can stay healthy and can stimulate hair growth.
However, experts do not recommend that you who do not have a deficiency to increase hair growth with vitamin B12 supplements.
You can meet the needs of vitamin B complex through various foods such as meat, dairy products, and other sources of animal protein.
3. Vitamin C
The next important vitamin for hair is vitamin C. This is because one of the causes of hair damage that you may not realize is exposure to free radicals. Excess exposure to free radicals can inhibit growth and cause hair damage.
Fortunately, you can solve this problem by using vitamin C to grow your hair. Vitamin C contains powerful antioxidant compounds to protect the body from free radicals.
In fact, vitamin C is efficacious in producing collagen production which is important for the process of skin and hair growth. You can get vitamin C from lemons and oranges, as well as strawberries, bell peppers, and guavas.
4. Vitamin D
Are you aware that a lack of vitamin D can actually trigger baldness? Vitamin D is believed to help create new follicles. Follicles are tiny pores on the scalp where new hair grows.
Although considered important, the main role of vitamin D in hair is still not clear.
However, it never hurts to get enough vitamin D intake to lengthen hair. In addition to sun exposure, you can get vitamins from:
- fatty fish, like salmon,
- cod fish oil, as well
- Vitamin D-fortified mushrooms.
5. Vitamin E
Basically, the role of vitamin E for hair is not much different from vitamin C, which is to prevent oxidative stress. In fact, vitamin E is also called can be used to lengthen hair.
This is proven through research published in Tropical life sciences research. This study showed people with hair loss experienced a 35.4% increase in hair growth.
The results in the study were seen after they were given vitamin E supplements for 8 months. Apart from supplements, other food sources of vitamin E include:
- sunflower seed,
- almond,
- spinach, and
- avocado.
6. Zinc
The various vitamins above are indeed important for hair growth, but don’t forget the various minerals that are useful for lengthening hair. One that is predicted to fulfill the dream of long hair is zinc.
The mineral zinc (zinc) plays an important role in the growth and repair of hair tissue. This mineral works by helping to keep the sebum around the follicles functioning properly.
You can get zinc through supplements or foods such as:
- beef,
- spinach,
- pumpkin, and
- lentil.
Thus a list of important vitamins for hair that can be found in the environment and can be processed easily.
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