Top 8 Natural Supplements for Healthy Hair - Slideshow

8 Natural Supplements that Prevent Hair Loss

Worried about dull and frizzy hair? Just getting the right amount of vitamins will help obtain a healthier and stronger hair. Hair is made up of keratin protein that gives the necessary strength. However, hair may become thin due to several problems like heredity, hormonal changes or medical conditions.

Once hair starts thinning, people tend to look for pills. Though there are several vitamin pills available in the market, natural supplements will always have the best effects. Here are the top 8 natural vitamin supplements to give your roots a boost,

Biotin or Vitamin H

Biotin, a water-soluble vitamin is vital for hair. It is actually a B complex vitamin (B7) but renamed as Vitamin H (for hair). Biotin improves hair quality by preventing thinning of hair. It helps in hair growth and preserves its strength, texture and appearance.

Biotin deficiency is rare, but it can lead to hair loss. Therefore, consuming biotin-rich foods can help in preventing hair loss. The recommended dosage of biotin per day is 30mg. Foods that contain Biotin include, Banana Eggs Nuts and Legumes Salmon Beef Liver Peanut butter Soy Beans

Vitamin A

Everybody is aware of the role of vitamin A in vision care. But vitamin A also helps in enriching hair follicles by secreting an oily substance called as sebum. It prevents dryness and hair fall. Vitamin A is a fat-soluble vitamin and an anti-oxidant.

Eating a diet rich in vitamin A will help in maintaining gorgeous and healthy hair. The daily recommended level of vitamin A is 70-90 mg. Foods that contain Vitamin A include, Carrots Pumpkin Muskmelon Spinach Sweet potato

Vitamin B Complex

Vitamin B is a group of vitamins that play a vital role in maintaining hair, skin and overall health of the body. They are water-soluble vitamins that help in hair growth.

Riboflavin (Vit B2) and Niacin (Vit B3) help in proper nourishment of hair follicles. Pantothenic acid (Vit B5) is commonly found in shampoos which gives shine and flexibility to hair. Its deficiency can result in hair loss and scalp irritation. Cobalamin (Vit B12) promotes hair growth by the formation of red blood cells. Gray hair is one of the prominent symptoms of B12 deficiency. Vitamin B complex foods are, Dairy Products Meat Fish Eggs

Vitamin C

Vitamin C or ascorbic acid promotes hair growth, prevents hair loss and dandruff. Its deficiency can lead to split ends. Vitamin C is loaded with antioxidants that reduce the damage like brittleness caused by free radicals on hair. Vitamin C is water-soluble, therefore the body cannot store this for longer. Hence consume loads of vitamin C-rich foods like:

Oranges Gooseberry Pineapple Kiwi Tomato Green peppers The daily recommended level of vitamin C is 90 mg for men and 75 mg for women. Six to seven servings of vitamin C-rich fruits and vegetables can be consumed daily.

Vitamin E

Vitamin E is very important for maintaining a healthy scalp. Vitamin E oil massage for hair increases blood circulation and boosts oxygen supply to the scalp. It also repairs hair follicles and promotes hair growth. Vitamin E is fat-soluble that nourishes, moisturizes hair and prevents dryness.

An adult needs 15 mg of vitamin E daily. Many people opt for vitamin E tablets or capsules, but it is naturally available in foods like: Cooked Spinach Almonds Sunflower Seeds Avocado Fish Olive Oil Broccoli

Iron

Iron deficiency can make the hair dry and thin. Iron is an important mineral that supplies the necessary amount of oxygen to the hair follicles. Hair loss is one of the prominent signs of iron deficiency. Women are more prone to iron deficiency, so the daily recommended level for women is 15 mg.

Though iron supplements are available over-the-counter, it is advisable to take them only after consulting with a doctor. But the dietary recommendations may be easily met by consuming a diet rich in iron foods like: Red meat Dry fruits like dates, prunes and raisins Dark leafy vegetables Liver Red kidney beans

Omega- 3-Fatty Acids

Omega-3-fatty acids give a natural shine to the hair. They nourish the hair follicles and prevent flakiness of scalp. The three important types of omega-3 are docosahexaenoic acid (DHA), eicosapentaenoic acid (EPA) and alpha-linolenic acid (ALA), where ALA is converted in the body to EPA and DHA. Lack of omega-3 leads to drying of hair, dandruff and hair fall.

The daily recommended level of omega-3 is 600mg. Omega-3 can be found in fish oil supplements. But it is present naturally in foods like: Fish like sardines, salmon, cod, tuna, anchovies, etc. Flaxseeds Shrimp Walnuts Fish oil

Zinc

Compared to other nutrients, the importance of zinc is not much recognized. Zinc plays a crucial role in the formation of keratin protein and division of hair follicle cells. Lack of zinc leads to thinning hair and hair loss. Zinc also helps in maintaining hormonal balance.

The daily recommended level of zinc is 12mg. Zinc absorption is controlled by vitamin D and, therefore, include vitamin D rich foods in your daily diet to promote hair growth. Foods rich in zinc include: Meat and poultry Oysters Pumpkin seeds Cheese Chickpeas Yogurt

Tips for Hair Care

Don't wash hair often as it can lead to dryness

Use a good quality shampoo and avoid sulfate-rich ones Moisturize using almond oil or pure coconut oil weekly Avoid using chemical-rich hair products Dry hair naturally and try not to use a blow-dryer Avoid brushing the hair often as it can damage it Trim split ends regularly Limit usage of hair dye and colors Avoid frequent styling of hair using rollers or curlers. Always rinse hair using cold water