Diet and nutrition can play a large role in the health of your body including the hair on your head. You might not be able to avoid hair loss and baldness forever by eating your fruits and vegetables, but you can definitely keep your hair looking its best and slow down hair loss and thinning that may be caused by deficiencies in your diet. This article will provide a brief overview of some of the essential vitamins and minerals your body needs to maintain a healthy head of hair.

There are two amino acids that play a major role in maintaining hair health. Amino acids are the building blocks of protein. These two amino acids are methionine and cysteine. Methionine must come from your diet or from supplements because your body doesn't produce it on its own. The current recommended dose is 250 mg per day. Another important amino acid is cysteine. Cysteine is a non-essential amino acid since your body can produce it on its own. The recommended dose of cysteine is 100 mg per day. These two amino acids support hair growth by providing sulfur to replicating hair follicle cells. Sulfur is required for normal hair growth.

Vitamins are important because doctors have linked hair loss to both deficiencies and excesses of certain vitamins. Receiving the appropriate quantities of all vitamins is important but some play a major role in keeping hair healthy. These are vitamin A, B-complex vitamins, vitamin C, and Vitamin E. Vitamin A protects your hair follicles from damage by free radicals although too much vitamin A has been linked to hair loss. Biotin, also known as vitamin H or B7, is found in many foods including bread, beans, fish and legumes. Deficiency is rare but has been strongly linked to hair loss. In severe cases, a lack of biotin can result in the loss of eyebrows and eyelashes. Folic acid is also important to maintain hair follicle cell division and growth. Vitamin C helps maintain healthy collagen which is important for the support of healthy hair follicles. Vitamin E also helps provide stability to the cell membranes surrounding hair follicles.

There are sever minerals that can help maintain hair health. These include copper, iodine, iron, selenium, silica, and zinc. Zinc deficiencies are often common in people who don't eat meat. Zinc is essential to maintain normal hair follicle cell division. Copper is also associated with hair loss when deficient levels are present in the diet.

You may have heard of the Helsinki Formula. This popular hair loss supplement was heavily promoted in the 1980s but later proved to be ineffective. It was a concoction of several vitamins and minerals. However, it's presence in the marketplace spurred a new generation of hair loss products and supplements, all trying to get a piece of the billion dollar pie.

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