What are the essential vitamins and minerals for hair growth and a healthy scalp?
Are you in search of a query like this?
If yes, just read on. This article answers your query as per Ayurveda.
Abstract
“Straight, wavy or curly, if it’s healthy, it’s beautiful”.
It’s a beautiful line that can immensely be considered when we talk about hair. Our hair is the crown that we never take off. To care for this crown is our duty. Hair health is directly related to a healthy scalp, and a healthy scalp turns out to be very important for hair growth.
Stronger Shaft and healthy Scalp equals healthy hair.
In this Article, the causes of unhealthy scalp and hair fall will be discussed. It also contains information on essential vitamins and their sources in order to gain healthy hair.
Overview
If we talk about hair or scalp health and growth according to Ayurvedic aspects, then one thing that affects the most is doshas.
Three doshas i.e., Vata, Pitta, and Kapha play a very important role when it comes to hair fall. Elevation of any of these three doshas can result in an unhealthy scalp, hence leading to hair fall.
Balancing these with the intake of certain vitamins and minerals nourishes the hair, helps in promoting hair growth and reduces hair fall. Vitamins like vitamin A, vitamin E, vitamin D, vitamin C, and vitamin B, as minerals like iron, zinc, and proteins are essential for this case.
Causes for deteriorating scalp health and hair fall
There are three leading causes that contribute to poor scalp health and hair fall.
- Diet
- Lifestyle
- Specific health conditions.
Diet
The eating habits of a person are the common cause that leads to scalp health deterioration and hair fall. Edibles that you include in your diet should be nourishing. But, if a person continues to take food materials that finally result in the elevation of any of these Tridoshas, then we could observe the following symptoms.
Elevated Vata Dosha
When Vata Dosha spikes in the body, it dehydrates the scalp tissues. The hair follicles lack protection from harmful conditions like the radiation of UV rays. This results in inflammation of follicle roots hence leaving them undernourishment. This leads to hair fall and premature graying of hair.
Elevated Pitta Dosha
Excess Pitta dosha in the body leads to hair loss, graying of hair, dandruff, itchy scalp, inflamed follicle roots, and many more.
Elevated Kapha Dosha
Kapha dosha elevation leads to the oily, itchy, and greasy scalp, weakening the hair roots thus, leading to hair fall. Hair roots often get blocked preventing new hair growth.
Lifestyle
Lifestyle is the second leading reason responsible for deteriorating hair health in the population. Due to long working hours, work stress and the will to gain more hit people’s health really bad.
The common early signs that we could notice due to a bad lifestyle are premature graying of hair and unexplained hair fall. Even after taking a proper diet, people experience drastic effects on hair health.
Lifestyle modifications are a must in such cases. If someone actually wants to avoid hair loss issues then she/he should manage the lifestyle.
Lifestyle modifications like waking up early in the morning, doing some physical exercise, yoga poses, meditating, eating meals on time, and avoiding stress helps in treating unhealthy hair conditions.
Specific health conditions
In certain health conditions, hair fall exists, sometimes mild, the other times, severe. This may be due to the intake of certain drugs. To avoid hair fall in such conditions, some natural supplements can be taken.
Vitamins and Minerals for a Healthy Scalp and Hair Growth
Essential Vitamins
Vitamin A
To grow all types of cells, we need vitamin A. Hair tissue is one of the fastest-growing cells and also needs vitamin A for its growth. It is found in two forms; retinol and carotenoids. Retinol is the active form of Vitamin A. In cases of hair health intake of vitamin A supplements and food, materials are helpful. The food items that are rich in Vitamin A: are meat, eggs, fortified food products, vegetables like broccoli, spinach, and other dark green leafy vegetables. Fruits like oranges are a great source of vitamin A.
Vitamin B or biotin (B7)
Biotin is essential for growing hair and reducing scalp problems. We could obtain Biotin from products like egg yolk, mushrooms, nuts (like almonds, walnuts, and many more), cauliflower, bananas, and whole grains. These are the most commonly available food materials which can be used for biotin consumption.
Vitamin C
This is also called ascorbic acid which is responsible for the growth, repair, and regeneration of cells for body development. Vitamin C is one of the good antioxidants. Fruits like oranges, lemons, pineapple, berries, etc, and vegetables like broccoli, sweet potato, spinach, cabbage, etc. are good sources of vitamin C.
Vitamin D
Vitamin D is also referred to as calciferol. This plays an important role in stimulating new and old hair follicles. If a person lacks Vitamin D, hair fall can be noticed with a rough scalp. Foods like red meat, egg yolk, fortified foods, oily fish, etc. are considered good sources of Vitamin D.
Vitamin E
This is an important substance that protects our body against free radicals. Free radicals are the compounds that get formed when our body converts food into energy. Nuts, Seeds, Vegetable Oils, and Green Leafy vegetables, are some natural sources of Vitamin E. It can also be taken in the form of Capsules.
Necessary Minerals
Iron
A deficiency of iron can lead to hair fall and the Presence of adequate Iron in the body helps in making and maintaining hemoglobin levels. Hemoglobin is responsible for carrying oxygen to body cells including hair cells. Decreased Hemoglobin levels indicate low iron in the body. Hence, the intake of beetroot, pomegranate, watermelon, apples, dried fruits, green leafy vegetables, and apricots helps in maintaining accurate iron levels in the body.
Zinc
Zinc helps in stimulating oil glands around follicles. Lack of zinc can result in hair loss and dry scalp. Food materials like meat, eggs, and whole grains are good sources of zinc.
Proteins
Proteins are extremely responsible for hair growth and health. Pulses, black gram, meat, chicken, egg white, soy items, green veggies, etc. are good sources of proteins.
Conclusion
Hair fall is the most common problem faced by everyone these days. Even people of a very young age face this issue due to increasing stress and bad diet & lifestyle. Avoiding causes, including good nutritious food in one’s diet, and following some lifestyle tips can prevent as well as manage this condition. Maintaining scalp hygiene is also very important. Proper washing of hair and oiling of the scalp regularly with good herbal and natural products supports the reduction of the onset of the condition.
