Nutrition for Healthy Hair

Just by looking the hair, you will know someone whole body condition. Shiny, moist and mild hair will reflect optimal health of the body. Hair is the fastest growing tissue in human body with growth reaching 1.5 inches per month. The nutrients we consume every day have a great influence to the condition of the hair. Consumption of foods that rich in vitamins, minerals and fatty acids will maximize the beauty of the hair. Below are several important nutrients for the health of your hair.

Vitamin A

This vitamin plays important role for the growth and development of the hair. The content of antioxidants will prevent free radical damage to the hair follicle. Lack of vitamin A can cause hair dull and dry. While an excess of vitamin A can lead to hair loss.

The recommended consumption is about 5,000-25,000 IU of vitamin A per day. Foods that contain a lot of vitamin A such as milk, eggs, carrots, duck, fish, and liver. Do not forget, that your body need  zinc to helps the absorption of vitamin A.

Iron

Iron deficiency can be seen in the texture and thickness of hair. Basically iron carries oxygen throughout the body. If the body lack of red blood cells or anemia, hair usually will be cracked. Best sources of iron can be obtained from chicken, fish, meat, beans, spinach, raisin, or rye. If you are a vegetarian you should eat more iron because iron from vegetable is harder to be absorbed.

Fatty acid

Omega-3 fatty acids will stimulate hair growth and maintain the oil balance of the scalp. Our hair is made of protein fibers called keratin. Eating foods rich in omega-3 will strengthen the fiber protein. You can get omega-3 fatty acids in fatty fish.

Biotin

Biotin, also known as vitamin H is nutrition that facilitates the growth of the hair and keep it healthy. Biotin plays an important role in the breakdown of amino acids that been used in protein synthesis. Protein adequacy can be seen if the hair look shiny.

Biotin deficiency can cause hair loss, dry eyes, dry lips, and easily lethargic. Some hair care products in general also contain biotin. Biotin can be found in eggs, shellfish, avocado, dairy products, nuts, mushrooms, bananas, or soy.