Vitamin C is good for your hair, as it enhances iron absorption which is vital for thick hair, boosts collagen synthesis which is necessary for healthy hair follicles, prevents hair thinning and also protects the natural color of your hair!
Vitamin C enhances iron absorption which is vital for hair growth
Strong and healthy hair needs lots of nutrients. For instance, your hair needs adequate amounts of vitamins A, B, C, D, E, zinc, omega-3s, and of course iron!
Iron is vital for your hair. Unfortunately, iron deficiency is the most common nutritional deficiency worldwide. Low levels of iron can cause thin and brittle hair. Even hair loss!
So, we should consume foods containing iron, along with foods rich in vitamin C. Vitamin C plays an essential role in the intestinal absorption of iron. High vitamin C intake is vital for people with hair loss due to iron deficiency.
Vitamin C is vital for the synthesis of collagen
Moreover, vitamin C is necessary for the synthesis of collagen. Collagen is the most abundant protein in the body. It plays a key role in healthy and thick hair. Actually, collagen prevents hair follicle damage and protects the skin near the hair roots. It promotes the growth of thick and strong hair.
But, the natural collagen synthesis declines with age. Therefore, it can’t protect hair follicles and maintain good hair cycle, as effectively. This can lead to thin hair and even hair loss. So, we should follow a healthy balanced diet to help the body produce as much collagen as possible.
Moreover, our skin is mainly collagen. Actually, about 75% of the dermis is collagen. The dermis is the inner layer of the skin. Healthy dermis means elastic and thick skin! Therefore, vitamin C is good for the skin, as well. It makes us look younger!
Vitamin C is a powerful antioxidant which keeps hair strong & thick
Furthermore, vitamin C is a powerful antioxidant. Most noteworthy, vitamin C regenerates other antioxidants within the body, such as vitamin E. Vitamin E is particularly beneficial for the skin, as it has potent anti-aging effects.
Environmental pollution, stress, UV irradiation, poor diet, and smoking are bad for your hair. They produce free radicals in the body. The body needs antioxidants to neutralize free radicals. Otherwise, too many free radicals can lead to oxidative stress. A dangerous state which may cause diseases and hair loss.
For instance, hair is sensible to UV irradiation. Exposure to the dangerous sunlight damages the hair. It causes hair protein loss, damages hair follicles, and also affects hair color! Sunlight produces free radicals that have a huge adverse impact on hair proteins, especially keratin. Actually, the sunlight can penetrate to several layers of the hair.
Even smoking can cause thin and brittle hair, or even premature hair loss. It increases oxidative stress and DNA damage. Smokers need much higher doses of vitamin C per day. They need extra 35 mg of vitamin C. This is a 50% higher dose than the recommended daily intake!
Therefore, we should boost our body with antioxidant compounds, such as vitamin C. Especially, as we age! As we get older, our body can’t deal with free radicals as effectively. So, we should follow a much healthier diet!
Vitamin C may prevent gray hair
Certainly, genetics are the main reason for hair graying. But, oxidative stress due to pollution, sunlight, stress, poor diet etc can contribute to hair graying. Vitamin C, as a powerful antioxidant, could neutralize free radicals, preventing premature hair graying, and protecting the natural color of your hair. It may prevent premature hair loss, as well.
Foods rich in vitamin C
We can get the recommended daily dose of vitamin C from food. Fruits and vegetables are the best dietary sources. As a rule of thumb, eat at least 5 servings of fruits and vegetables a day. They contain about 100 mg of vitamin C.
Some of the richest foods in vitamin C are oranges, lemons, strawberries, kiwis, pineapple, broccoli, cauliflower, tomatoes, peppers etc.
Do I need vitamin C supplements to prevent hair loss?
The recommended daily intake of vitamin C is only 75 mg for women and 90 mg for men. Certainly, we can get this dose from food. For instance, an 8-oz glass of fresh-squeezed orange juice has more than 100 mg of vitamin C.
Actually, higher doses of vitamin C from supplements won’t prevent hair loss or hair graying. A well-balanced healthy diet rich in vegetables and fruits can provide more than enough vitamin C for healthy hair.