Nutrients for healthy hair

Nutrition and its importance

Either in man or Woman, hair is the most important beauty asset. Every person would like to have healthy hair.

  • To maintain healthy hair, one needs keratin.
  • Keratin is made out of amino acids in the proteins we consume.

Nutrients to be taken for healthy hair:

All the nutrients required for improving the ability to produce keratin are listed below. The nutrients are followed by the amount of which they can be consumed per day.

  • Minerals: 

– 18 mg per day is required by an adult woman.

– 8 mg per day is required by an adult man.

    • Iodine – 112-225 mcg per day is recommended.
    • Selenium – 25-50 mcg
    • Chromium

– 25 mcg per day for adult woman.

              – 35 mcg per day for adult man.

    • Copper – 900 mcg is required per day.
    • Magnesium

 – 310 mg is required by adult woman per day.

 – 400 mg for adult man per day.

    • Manganese

 – 1.8 mg per day in adult woman.

 – 2.3 mg per day in adult man.

    • Phosphorus – 700 mg is required per day.
    • Potassium – 4 to 5 gm per day.
Nutrition and its importance

Nutrient rich food

  • Vitamins:

    • Vitamin A

 – 700 mcg for adult woman (2,300 IU).

 – 900 mcg for adult man (3000 IU).

    • Vitamin B1(Thiamine)

 – 1.1 mg for woman per day.

 – 1.2 mg for man per day.

    • Vitamin B2(Riblflavin)

 – 1.1 mg for woman per day.

 – 1.3 mg for man per day.

    • Biotin – 30 mcg intake is recommended per day.
    • Niacin

 – 14 mg for woman.

 – 16 mg for man.

    • Vitamin C – 75 to 90 mg per day.
    • Vitamin D – 15 mcg per day.
    • Vitamin E – 15  to 20 mg(22.5 – 28.5 IU) per day.
    • Vitamin K – 90 to 120 mcg per day.
  • Omega-3 fats: 

    – 2 gm to 4 gm of it is recommended daily.

  • Omega-6 fats: 

– 12 gm to 17 gm of it is recommended daily.

  • Calcium: 

– 1 gm per day.

  • Protein: 

    – 8-1 gm per kg of your body weight per day.

  • Carbohydrates: 

– 45 – 65 % of total calorie intake. (250 gm on an average).

  • Silica: 

– 5 mg once or twice a day is recommended.

Taking these amounts of vitamins and minerals in your diet will fulfill the requirement of the nutrients for healthy hair.

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