Daily stress, unhealthy diet, irregular sleep and a sedentary lifestyle make it difficult to maintain healthy hair. While genetics certainly determine the thickness, length and overall quality of your hair, it doesn’t hurt to take nutrients like Vitamin E to combat hair problems arising from nutritional deficiencies. Here are some of the best Vitamin E foods for long hair.
Why is Vitamin E considered a miracle solution for healthy hair?
This fat-soluble vitamin is rich in antioxidants that fight free radical damage and support new cell growth, and is recognized by the cosmetics industry and nutritionists as a key ingredient for healthy hair and skin. Its natural moisturizing effect on the scalp acts as a natural conditioner, reducing breakage and maintaining shine and luster in the hair shaft.
Redox Report A 2016 study stated that adding this vitamin to your diet can reduce oxidative stress, a condition associated with hair loss. Similarly, a 2010 study published in Tropical Life Sciences Research established a link between tocotrienols, found in vitamin E, and hair growth.
While topical vitamin E treatments are popular, healthy daily eating habits are also important in maintaining hair health, and an easy way to do this is to include foods high in vitamin E in your diet.
Signs of Vitamin E Deficiency
To live a healthy life, adults need at least 15 mg of vitamin E, and breastfeeding women need up to 19 mg per day. Intake of this nutrient below the recommended amount can lead to vitamin E deficiency. Early symptoms of this condition include: HealthlineThese include difficulty walking, chronic muscle pain, vision problems and brittle hair.
Eat to get beautiful hair: 6 foods rich in vitamin E
Wheat Germ Oil
One teaspoon of wheat germ oil contains 135% of the Daily Value (DV) of Vitamin E. HealthlineYou can sprinkle it on your salads or meals, but if you have a gluten allergy you should avoid it. Rice bran oil, safflower oil, and grapeseed oil are also good sources of this nutrient.
avocado
About 100 grams of fruit contains 14 percent of the daily value of Vitamin E. Hailed in recent years as a miracle fruit, it has become a hugely popular food, offering a lot of nutritional value and can be consumed in a variety of ways.
Sunflower seeds
10 grams of dried sunflower seeds contain 66% of the recommended daily intake of this vitamin. They are also rich in iron, calcium, magnesium and dietary fiber. They are a popular topping for salads, soups, desserts and yogurt. They can also be added to breakfast cereals, trail mixes, breads and granola bars. Sunflower seeds are a great snack, but be mindful of the amount you consume as they are high in calories.
almond
About 100 grams of almonds contain 171 percent of the recommended daily intake and are also rich in dietary fiber, protein and antioxidants. Nutritionists recommend soaking the seeds in water and peeling them before eating. Widely used in desserts around the world, almond milk is a great non-dairy alternative for those following a vegan diet.
Almond oil can be applied topically to the scalp for hair growth and deep conditioning. One teaspoon of almond oil contains 36% of the recommended daily intake of Vitamin E.
peanut
Peanuts are a nutrient-packed superfood, containing 56 percent DV per 100 grams. This legume is packed with vitamins, minerals, and antioxidants. Eating a handful of these tasty nuts can go a long way in maintaining hair health.
salmon
Salmon, especially Atlantic salmon, contains about 14% of the DV of Vitamin E per half fish. This oily fish is rich in omega-3 fatty acids and also contains protein, minerals and other vitamins. It is recommended to eat it at least twice a week.
A little warning
Although there are many benefits to taking vitamin E, certain precautions must be taken to avoid the side effects of this nutrient. These side effects include nausea, diarrhea, intestinal cramps, fatigue, weakness, headache, blurred vision, rash, hypogonadism, and elevated levels of creatine in the urine (creatinuria).
If you eat natural foods rich in vitamin E, it’s unlikely that you’ll get too much of it. However, you should consult a nutritionist before incorporating it into your diet, as you may have an allergic reaction to foods rich in the vitamin, and you should also consult a doctor before taking any artificial supplements.
Additionally, excessive intake of vitamin E may interfere with thyroid production in the body, weaken bones and increase the risk of prostate cancer, says a report. Healthline.
Frequently Asked Questions (FAQ)
– Does Vitamin E make hair grow longer?
Various reports suggest that the powerful antioxidant properties of this vitamin may aid in hair growth.
– What is the best source of Vitamin E for hair?
Avocados, sunflower seeds, wheat germ oil, and salmon are some sources of vitamin E.
– What should I eat to make my hair grow longer?
To keep your hair healthy, you need a balanced diet that includes whole foods, legumes, pulses, proteins, vitamins and micronutrients.
– What foods are highest in Vitamin E?
Sunflower seed and wheat germ oil are thought to have the highest levels of vitamin E.
– Does Vitamin E make hair thicker?
Vitamin E leads to improved scalp and hair shaft, as well as increased hair density.
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