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Hormones & Nutrition Optimization
Nutrition
A healthy balanced diet, including essential vitamins and minerals will lead to a head of healthy hair, a healthy scalp and replenished skin. Essential vitamins that are main contributors to hair growth include B vitamins, vitamin A, vitamin E, and C.
Essential foods for holistic health
Meat – eating lean meat not only provides the protein that your hair requires but it also increases your iron. Women with an iron deficiency tend to experience hair thinning or hair loss. So make sure you include protein in your diet.
Eggs – Rich in protein but also a good source of B vitamin Biotin. Hair shedding has also been linked to a deficiency in biotin.
Dark Green Vegetables – Spinach, broccoli and Kale to name a few are packed with vitamins A & C which help in sebum production, the natural oils produced on the scalp.
Avocados – High in Omega-3 fatty acids help moisturize your hair and scalp promoting hair that is silky and shiny. Don’t like Avocados? Try salmon or nuts like almonds and walnuts.
Oysters – These provide a good source of Zinc that helps the production androgens. Other good sources of Zinc are clams, lean beef and liver.
Blueberries – These are widely known as the “super” antioxidant food. They are very high in Vitamin C that aides in a healthy scalp
Beans & Lentils – These provide not only a source of protein but also iron, zinc and biotin which is needed for strong healthy hair.
Calcium – Make sure you include calcium in your diet. This important mineral is good for your bones and your hair.There are many other vitamins that will also benefit overall health as well.
Vitamin Deficiency and Hair Loss
Vitamin Deficiency and Hair Loss are two topics that often go hand-in-hand. This is true because with a lack of proper micronutrients, such as vitamins and minerals, normal cell function, hair growth and development may be at risk.
There are many factors such as genetics, poor hair care, or stress that can contribute to hair loss, but one of the main contributions to hair loss, is a vitamin deficiency.
Just like other parts of the body, your hair relies on vitamins for nourishment.
By not taking essential vitamins, or maintaining healthy nutrition habits, you could be leading down a path to unhappy hair follicles.
Vitamin A
Vitamin A is popularly known to help strengthen your eyesight, and it also promotes hair growth.
Vitamin A helps the scalp in creating sebum, an oily matter produced by the sebaceous glands. This sebum acts as a lubricant for the hair.
If you are experiencing dry and brittle hair, the reason might be vitamin A deficiency. Lack of vitamin A will mean less sebum production, and this can lead to dry hair or a dry scalp which can be more prone to breakage.
Take Note:
While it's important to get enough vitamin A, too much may be dangerous. Studies show that an overdose of vitamin A can also contribute to hair loss.
Food Sources:
Sweet potatoes
Carrots
Pumpkins
Spinach
Kale are all high in beta-carotene, which is turned into vitamin A.
Vitamin A can also be found in animal products:
Milk
Eggs
Yogurt
B-Vitamins
One of the best known vitamins for hair growth is a B-vitamin called biotin. B-vitamins help create red blood cells, which carry oxygen and nutrients to the scalp and hair follicles. These processes are important for hair growth.
The vitamin B complex includes eight vitamin substances
thiamine (B1)
riboflavin (B2)
niacin (B3)
pantothenic acid (B5)
vitamin B6
biotin (B7), folate
vitamin B12—that aid in cell metabolism.
Food Sources:
Whole grains
Almonds
Meat
Fish
Seafood
Dark leafy greens.
Animal foods are the main sources of vitamin B12, So if you're following a vegetarian or vegan diet, consider taking a supplement.
Vitamin C
Free radical damage can block growth and cause your hair to age.
Vitamin C is a powerful antioxidant that helps protect against the oxidative stress that can be caused by free radicals.
In addition, your body needs vitamin C to create a protein known as collagen, an important part of hair structure.
Vitamin C also helps your body absorb iron, a mineral necessary for hair growth.
Food Sources:
Strawberries
peppers
guavas and
citrus fruits are all good sources of vitamin C
Did you know that if you stop taking in vitamin C, it may lead to hair loss?
Yes, a lack of vitamin C in the body may cause hair loss because of the following reasons.
Vitamin C, like the B vitamins, is needed in the formation of red blood cells. Therefore, when there are few red blood cells, blood circulation is affected and the oxygen within your body is not properly circulated around the body.
Calcium for the Bones and Hair
Aside from strengthening the bones, calcium is also essential for hair growth and development. It also has a relation to vitamin D because vitamin D is needed for calcium absorption.
Hair loss is a symptom of other far more dangerous illnesses, like malnutrition. So when you forget to drink your milk daily or do not want to eat fruits like oranges, then you are more prone to calcium deficiency than most people.
It takes time to develop this deficiency, but by not having an adequate intake of calcium, you may be putting yourself at risk for more serious bodily conditions.
Vitamin D
Vitamin D aids with healthy hair and hair follicles. So when you lack too much vitamin D, you may experience thinning or shedding.
Low levels of vitamin D are linked to alopecia (or hair loss)
Research also shows that vitamin D may help create new follicles —the tiny pores in the scalp where new hair can grow.
That said, most people don't get enough vitamin D and it may still be a good idea to increase your intake.
Your body produces vitamin D through direct contact with the sun's rays.
Food Sources:
Fatty fish
Cod liver oil
Some mushrooms
Fortified foods.
Vitamin E
Vitamin E is involved in the oxidant/antioxidant balance and helps to protect against free-radical damage.
How do free radicals affect the body?
Free radicals are toxic byproducts of oxygen metabolism that can cause significant damage to living cells and tissues in a process called "oxidative stress." The vitamins and minerals the body uses to counteract oxidative stress are called antioxidants.
Similar to vitamin C, vitamin E is an antioxidant that can prevent oxidative stress.
Food Sources:
Sunflower seeds
Almonds
Spinach
Avocados
Iron
Iron helps red blood cells carry oxygen to your cells. This makes it an important mineral for many bodily functions, including hair growth.
Iron deficiency, which causes anemia, is a major cause of hair loss. It's especially common in women
FOOD:
Oysters
Eggs
Red meat
Spinach
Lentils
Although temporary, iron deficiency hair loss might become permanent if the proper steps to prevent or cure it are not addressed or there is neglect on the part of the person suffering from this condition.
Zinc
Zinc plays an important role in hair tissue growth and repair.
It also helps to keep certain oil glands that surround the hair follicles working properly.
However, there are some studies that show that supplementing with too high of a dose can also contribute to hair loss.
There are Options for You at Nina Ross Hair and Skin Therapy!
If you are experiencing hair shedding, hair loss, or scalp concerns, treatments like our Platelet Rich Plasma, Microneedling with Growth Factors, Biometric Peptides, Low Laser Light Therapy, or a Scalp Detox are just a few restoration options for you to consider.
.We are always here to help with any questions that you may have.
Please give us a call (678) 561-4522, or visit our appointment calendar If you’d like to schedule a consultation. https://ninaross.co/book-now
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