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News Topical, Digital Desk : Rapid hair fall, hair dryness and graying at an early age... there is often a 'silent villain' behind all these problems. Yes - Vitamin B12 Deficiency. This vitamin is no less than a panacea for your hair. Let us tell you, when there is a deficiency of this 'superhero', your hair growth comes to a halt. Let us know why this vitamin is important and from which 5 natural sources (Natural Sources of Vitamin-B12) you can overcome this deficiency.
Why is Vitamin B12 the 'superhero' of hair?
Vitamin B12's primary function is to produce red blood cells in the body. These cells deliver oxygen and essential nutrients to your scalp.
- Weak follicles: When B12 is deficient, oxygen supply is reduced. This weakens hair follicles and leads to hair loss.
- Gray hair: Research suggests that B12 deficiency affects melanin production, leading to graying of hair at an early age.
The good thing is that you can easily overcome this deficiency by including some things in your diet and can accelerate hair growth again.
Include these 5 natural sources of B12 in your diet
Since our bodies don't produce vitamin B12 on their own, it's crucial to get it from food and drink. Vegetarians, in particular, often experience deficiencies, as it's primarily found in animal foods.
Milk and dairy products
Milk, yogurt, cheese, and buttermilk are the best and easily available sources of vitamin B12 for vegetarians.
- How to eat: Drink a glass of milk every day, eat a bowl of curd for lunch or include paneer as a snack.
eggs
Eggs are a powerhouse of protein as well as B12. The highest concentration of B12 is found in the egg yolk.
How to eat: Eating one or two eggs daily can meet a large part of your B12 needs.
fish
If you're a non-vegetarian, fish like salmon and tuna are a great combination of vitamin B12 and omega-3 fatty acids . Both nutrients strengthen hair follicles.
- How to eat: Grill or steam fish instead of deep frying it to retain its nutrients.
Fortified Foods
Many foods are fortified with vitamin B12 so that vegetarians can also benefit from it. These are called fortified foods.
- Examples: Some breakfast cereals, soy milk, almond milk, and yeast are fortified with vitamin B12.
Curd
Yogurt not only provides B12 but also helps in the absorption of nutrients as it is rich in probiotics.
- How to eat: Make it into lassi or have it as plain yogurt with your meals.
If you notice your hair falling out rapidly, consult a doctor and get tested for B12. With a proper diet and a balanced lifestyle, you can overcome this deficiency and regain shiny, thick hair.
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