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Minerals and Vitamins: Their Role In Preventing Hair Loss

Vitamins and minerals are some of the most essential nutrients in any person’s diet, and making sure that you get adequate amounts of the important ones helps ensure good health. Aside from merely being good for the rest of your body however, vitamins and minerals may also help you deal with hair loss.

However, it is important to keep in mind that vitamins and minerals can have adverse effects on your health as well–particularly when taken in large amounts–so you should consult with your doctor before going on an increased mineral or vitamin regimen.

This substance is thought to aid in the production of keratin, which is the primary component of hair and nails. This vitamin may even prevent premature graying of the hair, and is found in whole grains, liver, milk, and egg yolks. 150 to 300 mcg is the recommended daily allowance.

This mineral is primarily known for being good for the bones, but it is also important for healthy hair. Calcium comes from dairy foods, fish, nuts, and certain legumes, and you should take 1,500 mg daily.

Aside from possibly preventing hair loss, copper may also improve the color of you hair and its structure. This mineral is abundant in liver, leafy green vegetables, shellfish, eggs, and beans. 3 mg daily should be enough to ensure good health.

Useful in promoting healthy sebum formation, Vitamin A is found in milk, cheese, meat, eggs, carrots, broccoli, peaches, and fish liver oil. 5,000 IU a day is the most that you should be taking, as excessive amounts of Vitamin A can actually have a reverse effect and cause you to lose even more hair.

This antioxidant vitamin is useful for hair as well as skin. Your options for getting Vitamin C are citrus fruits, tomatoes, green peppers, and dark green vegetables. 60mg is the recommended daily dose.

This vitamin can increase the circulation of blood in your scalp, which can promote better and healthier hair growth. Vitamin E is available in abundant amounts in soybeans, nuts, dried beans, and green vegetables. You can safely take as much as 400 IU of Vitamin E daily.

Aside from possibly preventing hair loss, this vitamin can also increase melanin production, resulting in improved hair color. Vitamin B6 is available from liver and other organ meats, whole grain cereals, and egg yolks. You should consume 1.6 mg of Vitamin B6 daily.

This essential mineral aids in the regulation of thyroid hormones, and is available in fish, seaweed, iodized salt and garlic. 150 mcg is the recommended daily dose.

Manganese

Manganese helps promote rapid hair growth. It can be found in eggs, avocados, beans, meat and chicken. 3 to 9 mg a day should be all you need.

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