Minerals For Healthy Hair

Healthy Hair Minerals

• Calcium - Essential for healthy hair growth. Food sources: Dairy, tofu, fish, nuts, brewer's yeast, beans, lentils and sesame seeds. Daily dose: Up to 1,500 mg. Warnings: Too much calcium can inhibit the absorption of zinc and iron; An acid found in chocolate can inhibit calcium absorption.
• Chromium - Helps prevent hyperglycemia and hypoglycemia, both of which can cause hair loss.. Food sources: Brewer's yeast, liver, beef and whole wheat bread. Daily dose: Up to 120 mg. Warnings: People who are allergic to yeast should not take chromium supplements.
• Copper - Helps prevent hair loss as well as defects in hair color and structure. Food sources: Shellfish, liver, green vegetables, whole grains, eggs, chicken and beans. Daily dose: Up to 3 mg. Warnings: High levels can lead to dry hair, hair loss and sever health problems.
• Iodine - Helps regulate thyroid hormones and prevents dry hair and hair loss. Food sources: Fish, seaweed, kelp, iodized salt, garlic. Daily dose: 150 mcg.
• Iron - Prevents anemia and hair loss. Food sources: Liver, eggs, fish, chicken, whole grains, green vegetables and dried fruits. Daily dose: 15 mg. Warnings: Too much can lead to malfunctions of the liver and spleen.
• Magnesium - Works with calcium to promote healthy hair growth. Food sources: Green vegetables, wheat germ, whole grains, nuts, soy beans, chickpeas and fish. Daily dose: 280 mg.
• Manganese - Prevents slow hair growth. Food sources: Whole grain cereals, eggs, avocados, nuts, seeds, beans, peas, fish, meat and chicken. Daily dose: 3-9 mg.
• Potassium - Regulates circulation and promotes healthy hair growth. Food sources: Avocados, bananas, lima beans, brown rice, dates, figs, dried fruit, garlic, nuts, potatoes, raisins, yams and yogurt. Daily dose: 3,500 mg.
• Selenium - Keeps skin and scalp supple and elastic. Food souces: Brewer's yeast, meat, fish, grains, tuna and broccoli. Daily dose: 55 mcg. Warnings: An excess of Selenium can be toxic, leading to the loss of hair, nails and teeth.
• Silica - Strengthens hair and prevents hair loss. Food sources: Seafood, rice, soybeans, green vegetables. Daily dose: 55 mcg. Warnings: An excess of Selenium can be toxic, leading to the loss of hair, nails and teeth.
• Sulfur (methyl-sulfonyl-methane or MSM) - Sulfur is a main component to hair's structure. Food sources: Onions, garlic, eggs, asparagus, meat, fish and dairy products. Daily dose: 1-3 g.
• Zinc - Zinc and Vitamin A work together; a deficiency in either can lead to dry hair and oily skin. Food sources: Spinach, sunflower seeds, mushrooms, whole grains, red meat and brewer's yeast. Daily dose: 12 mg. Warnings: Too much can interfere with iron absorption.

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