7 vitamins and nutrients to grow hair fast and healthy!

Vitamins and nutrients to grow hair fast and healthy are very effective, although there is no magic way to fight hair loss and restore hair, other than good nutrition is key. Also, many people wonder which vitamin is good for their hair .

While no specific nutrient has been shown to stimulate hair growth or grow more hair , proper nutrition is vital to maintaining hair health and preventing hair loss. When any of the necessary nutrients are lacking, hair enters a resting phase and does not grow normally.

As the hair continues to fall out, the lack of continued hair growth results in thinning. You can fight hair loss and promote healthier growth by getting adequate amounts of vitamins, minerals and other nutrients.

Vitamins and nutrients to grow hair fast and healthy:

1. Protein:

The hair shaft itself is made up almost entirely of a protein called keratin. Living cells in the hair follicle produce this keratin axis according to hormonal signals and nutrient availability.

Also, the hair shaft cannot grow without enough nutrients and protein is the main one among them. Protein  is a general term for a collection of specific nutrients called amino acids.

Most animal sources of protein are complete, while most plant sources of protein are incomplete. As a result, strict vegetarians and vegans tend to be more likely to experience a protein deficiency . You don’t need to eat animal products or meat to get a complete protein profile , but you do need to eat a wide variety of protein -rich plant foods .

2. Vitamin B:

B vitamins are usually listed as a group because they work on tangents to each other. In addition, the complete list of B vitamins includes thiamine, riboflavin, niacin, folate (folic acid), vitamin B 6, vitamin B12, biotin, and pantothenic acid.

It is generally best to take all B vitamins together as a “B complex”, unless you are deficient in one in particular. If you’re eating a healthy, balanced diet, you’re probably getting enough of all the B vitamins in foods. While meats, fish and eggs tend to be excellent sources of several B vitamins, dark green vegetables and legumes tend to provide a sufficient vegetarian supply.

Most fruits and vegetables contain at least some of the B vitamins – enough to prevent deficiency. So be sure to eat raw or lightly cooked fruits and vegetables to preserve the B vitamins found in them.

3. Vitamin C:

Vitamin C is an important vitamin for hair loss because it is vital for collagen creation. Collagen helps strengthen capillaries and blood vessels, which improves blood supply and nutrient availability to follicles.

Vitamin C is also a powerful antioxidant that will help protect the hair follicle from free radical damage. In addition, adequate levels of vitamin C are necessary for the absorption of iron, which is another important nutrient for hair and general health.

Oranges may be the best-known source of vitamin C , but there are a wide variety of fruits and vegetables that have an abundance of this nutrient. All citrus fruits have vitamin C , as do peppers, dark leafy greens, and many types of fruit.

4. Vitamin D:

Vitamin D is another one of the best vitamins for hair growth . It is an important general nutrient that has been linked to a variety of health benefits. Vitamin D has been studied in relation to hair growth, although its direct impact on hair is still unknown.

Also, vitamin D is not found in many foods, but fatty fish such as salmon and tuna are excellent sources. Most dairy foods and cereals are fortified with the vitamin. It is also easy to obtain in supplement form.

5. Omega-3:

Omega-3 fatty acids are a group of fats that have been shown to be highly beneficial and vital for health. The three most important fatty acids that make up the omega-3 group are ALA (alpha-linolenic acid), DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid).

These fatty acids have been shown to contribute a wide range of health benefits. They work as antioxidants to help protect follicles and stimulate hair growth .

These oils are also essential components of the natural oils produced by the scalp to protect the skin and hair . A deficiency of omega-3 fats can result in dry, brittle, flaky, itchy scalp and hair that is more prone to thinning and damage. .

Omega -3s must be obtained from dietary sources. Although the body can synthesize some of its own omega-3 , the process is inefficient and not enough to prevent deficiency. Fatty fish like salmon, tuna, cod, and herring are excellent sources of omega-3s .

Shellfish such as lobster and crab are also excellent sources. Vegetarians can still get the omega-3s they need from flaxseeds, chia seeds, and walnuts.

6. Ferro:

Iron is essential for the production of red blood cells and allows vital nutrients to reach all parts of your body. When you are deficient in iron , your body can become anemic.

Additionally, anemia can cause a number of health problems that include lethargy and hair loss . Iron deficiency is common in certain individuals, especially menstruating women with a poor diet. Red meat is an excellent source of iron , but vegetarians can still get their needed iron from spinach and lentils.

7. Zinc:

Zinc is an essential mineral for hair growth and overall health. It has been found to strengthen hair follicles, which contributes to better hair growth and healthy hair .

The mineral also serves as an antioxidant and immune booster, so it works alongside selenium. A zinc deficiency can result in hair loss . Zinc can be found naturally in many foods. These include red meat, poultry, shellfish and some grains and vegetables. Vegetarians are more likely to have a zinc deficiency due to abstaining from richer animal food sources of zinc .