Due to unhealthy diet plan and hectic lifestyle, there are many people who do not realize that good nutrition is important to enjoy healthy body and better hair growth. Just like our body our hair also needs different types of vitamins to enjoy healthy, shiny, thick and bouncy hair. Of all the vitamins, it is the Vitamin C that is highly beneficial for the overall growth of your hair.
Vitamin C or ascorbic acid is normally required for the maintenance and growth of healthier hair. This is why today Vitamin C is one of the main components of many skin and hair care products. Also a lot of emphasis is given by experts to eat Vitamin C enriched foods to enjoy glowing skin and better hair growth.
Vitamin C and hair benefits:
As an antioxidant, this vitamin helps in cell development and tissue growth which are important for hair growth. It also reduces free radical formation on the body and thus minimizing the affects of free radicals on hair such as damage hair, weak hair, brittle hair which interrupts normal hair growth.
Due to the presence of multiple hydroxyl groups (oxygen-hydrogen, -OH) in Vitamin C, it helps in increasing the ability of the hair to accept and retain moisture for a long period of time. When a proper balance of moisture is maintained on the scalp it results in more soft and supple hair. Also there will be less tangling and hair breakage. Vitamin C is also a kind of free radical scavenger that helps a lot in color retention and maintaining the health and integrity of hair.
With regular intake of required dose of Vitamin C you can prevent hair loss as well as premature graying, dryness, and brittle hair. This vitamin also helps a lot in hair re-growth treatments. Vitamin C diet can also be of great help in treating alopecia and male pattern baldness.
Deficiency of Vitamin C:
Vitamin C deficiency in your body will have a direct impact on your hair growth rate. It may cause dry hair, brittle hair, thin hair, split ends and hair breakage which hugely effect your normal hair growth. Hair is an important part of our beauty and so hair problems are always a matter of concern, no matter how small or big they are. However, all these problems can be easily solved by taking more vitamin C enriched foods.
Recommended Dietary Allowances for vitamin C:
According to the National Academy of Sciences, the required doses of vitamin C for different age groups of people are:
- Newborns (0-6 months): 40 milligrams
- Infants (7-12 months): 50 milligrams
- Small Children (1-3 years): 15 milligrams
- Children (4-8 years): 25 milligrams
- Children (9 – 13 years): 45 mg
- Adolescent Males (9-13 years): 45 milligrams
- Adolescent Females (9-13 years): 45 milligrams
- Adolescent Males (14-18 years): 75 milligrams
- Adolescent Females (14-18) years: 65 milligrams
- Men (19 years and older): 90 milligrams
- Women (19 years and older): 75 milligrams
- Pregnant women (within 18 years): 80 milligrams
- Pregnant women( 19 years and above): 85 milligrams
- Lactating women (within 18 years): 115 milligrams
- Lactating women (19 years and above): 120 milligrams
Best Sources of Vitamin C:
There are many foods that are rich in vitamin C, such as oranges, broccoli, bell peppers, watermelon, parsley, papaya, grapefruit, Brussels sprouts, cantaloupe, cauliflower, lemon juice, strawberries, kiwi, mustard greens, mango, kale, tomatoes, cabbage, turnip greens, romaine lettuce, spinach, summer squash, potatoes, winter squash, Indian gooseberry, pineapple, chard, raspberries, blueberries, cranberries, collard greens, green beans, fennel, asparagus, legumes, fishes, and root crops. To enjoy the properties of Vitamin C you must try to eat fruits and vegetables raw or lightly cooked.
To ensure an adequate amount of vitamin C on your diet, the U.S. Dietary Guidelines for Americans suggests approximately 5–10 servings of fruits and vegetables. In case you are not able to follow a diet to get the required dose of Vitamin C, you can also take a daily supplement of vitamin C, 90mg for men and 75mg for women. Vitamin C supplement must be taken after consulting a doctor only. Also as smoking can minimize the vitamin C properties, people who smoke may need to include more Vitamin C foods in their diet.
Also along with Vitamin C you must also take other nutrients also such as protein, iron, essential fatty acids, Vitamin A, Vitamin B, potassium, magnesium, calcium and so on. Always remember that a well balanced diet is one that includes all the nutrients that are important for better health. When your body is healthy from inside you will definitely have beautiful hair.
Vitamin C is an essential nutrient for humans required for normal body functioning as well as better hair growth. So, if you wish to enjoy long, silky, thick and shiny hair do not ignore the importance of Vitamin C enriched foods and eat them on daily basis.
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