Vitamins for Healthy
You get the necessary
vitamins from diets because your bady cannot make them.
Most vitamins speed up chemical reaction in the body.
Too little or too much of certain vitamins can contribute
to hair loss (and harm your body).
The following describe
the vitamins and the right amount that you need for
a healthy body and healthy hair.
Vitamin A protects your
hair from free radicals, which are atoms with an impired
electron. Deficiency in vitamin A can cause hair dryness.
Too much of it can cause
hair loss. Vitamin A is a fat soluble vitamin. Excess
amounts are stored in the body and not secreted as urine,
so it is important to keep vitamin A intake within normal
Vitamins A is high in
carrots, brocolli, and liver. The current recommendation
for vitamin A is 900 micrograms (mcg) (3,000 IU) for
men and 700 mcg (2,300 IU) for women.
B vitamins are believed
to help nourish hair follicles. They include thiamin,
riboflavin, niacin, pyridoxine, cobalmin, and pantothemic
acid. They are available in foods such as bananas, potatoes,
turkey and tuna. Anemia and neurological disorders are
associated with B vitamin deficiencies.
Biotin is a water-soluble B-complex vitamin that is
required for cell growth, the production of fatty
acids, and the metabolism of amino acids. It is also
known as vitamin H or B7. 30 to 100 mcg daily is adequate.
It is found in many foods, including beans, bread,
fish and legumes. Deficiency in biotin can cause hair
loss. Severe deficiency can result in the loss of
eyebrows and eye lashes. Deficiency is rare but can
be caused by excessive consumption of raw eggs, which
contain high levels of the protein avidin, which stronly
- Folic acid:
Folate is important to maintain hair follicle cell
division and growth. Folic acid is the synthesized
form of folate. Food that are rich in folate include
spinach, lettuce, dried beans, and other fruits and
vegetables. The current recommendation for folate
is 400 mcg per day. Pregnant or nursing mothers should
consult their doctors for the recommended dosage.
Exposure to ultraviolet light, including the use of
tanning bedscancause folate deficiency. Certain medicines
such as methotrexate for trreating psoriasis and some
forms of cancer can also lead to deficiency.
Vitamin C is necessary
for maintaining healthy collagen in the connective tissue
in the body and around the hair follicles. As an antioxidant
(a substance that slows aging), it protects the cells.
A rich source of vitamin
C is citrus fruit. The recommended dosage of vitamin
C is 90 milligrams per day and no more than 2 grams
Deficiency in vitamin
C causes scurvy which carries the symptoms of bleeding
gums, nose bleeds, sunken eyes, dark purple spots on
the legs, pinpoint bleeding around hair follicles, as
well as hairs in the shape of corkscrews. This condition
is rare in developed countries which have abundance
of fruits and vegetables in the diets.
Vitamin E provides physical
stability to cell membranes, including those of the
hair follicles. Vitamin E is the collective name for
a set if 8 related fat-soluble vitamins with antioxidant
properties. Food with high vitamin E levels include
nuts, corn and asparagus. The daily recommendation of
vitamin E for adults is 8 to 10 mg.
Deficiency in vitamin
E is rare and usually manifests first with neurological
deterioration, such as the loss of reflexes.
Taking vitamin E supplements
in amounts higher than 400 IU a day may be harmful,
which include the risk of death in a number of causes.
Minerals to counter
Copper is essential for
proper enzyme function in all plant and animals. Deficiency
in copper can result in hair loss, anemia, diarrhea
and weakness. The recommended daily intake for adults
is 0.9 mg, 1 mg for pregnant women and 1.3 mg for lactating
women. Sources include seafood such as oysters, squid,
lobster, nuts, alminds and pistachios, legumes such
as soya beans, lentils and chocolates.
Iodine keeps the thyrois
gland functioning. Deficiency in iodine can lead to
hypothyroidism, which cause weight gain, lethargy, change
in hair texture and hair loss. The recommended daily
intake for both male and female adults is 150 mcg. Sources
of iodine include some seafood and plants and iodized
Iron is a component of
hemoglobin, which transports oxygen through the body.
Deficiency in iron causes anemia, brittle hair and hair
loss. Recommended daily intake varies by age and gender,
and dietary source. Excessive amounts may lead to liver
damage. Sources of iron include red meat, fish, poultry,
and leafy vegetables.
Selenium is required
for the proper functioning of the thyroid gland. Deficiency
in selenium is associated with heart disease and poor
hair growth. The recommended daily intake for both men
and women is 55 mcg. Sources include nuts, meat, fish,
crab, lobster and eggs.
Silica contributes to
the formation of keratin sulfate, a component of the
hair shaft. It may also increase scalp circulation and
stimulate hair growth. Deficiency in silica can result
in the weakening of bones and teeth, and hardening of
the arteries. There is no recommended dose but doses
greater than 20 mcg per day is dangerous. Sources of
silica include sand, opal and agate. Food sources include
horsetail extract, barley, hile grains, leafy green
vegetables and rice.
Zinc is required in DNA
replication and RNA production necessary to maintain
normal hair follicle cell division. Deficiency results
in hair loss. The recommended daily intake is 11 mg
for men and 8 mg for women (higher during pregnancy
and lactation). Sources of zinc includes oysters, animal
proteins, beans, nuts, grains and various seeds.
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