Vitamins and nutrients for hair growth

Many people have problems with weak, brittle and damaged hair. Fortunately, with the right care, you can get healthy and firm hair back.

The appearance of hair is entirely in our hands. A healthy and balanced diet rich in vitamins and minerals is essential. An effective helper is, of course, quality cosmetics that correspond to the hair type.

It is worth thinking about what is damaging to our hair? Knowing this will help us avoid things that have a bad effect on the state of our hair:

• Deficiency of B-complex vitamins - lack of whole grains, raw vegetables, especially leafy green vegetables in the diet; eating large amounts of white flour, sugar, refined cereals; B vitamins that should nourish the body are diverted to support their digestion.
  
  
• Nicotine, caffeine and grain alcohols also contribute significantly to hair loss and poor condition.
• High cholesterol - eating too much animal products.
  
  
• Insufficient amounts of fibre in the daily diet.
 Deficiency or excess of proteins, i.e. proteins - daily protein intake should never exceed 30 to 40 grams.
 As we get older, the stomach is unable to produce too much acid, resulting in a loss of the ability to absorb nutrients.

Vitamin A

This is an important antioxidant that supports the production of scalp sebum. Vitamin A helps to keep the hair and skin moisturised. Deficiency of this vitamin can be identified by brittle hair and flaky skin with acne symptoms.

Sources of vitamin A: carrots, broccoli, spinach, cabbage, peaches, apricots, tangerines, lemons, eggs, milk, cheese, meat, liver (beef), fish, cheddar, feta cheese, goat cheese, cod liver oil.

Ascorbic acid

This is also a powerful antioxidant that influences the development and growth of tissues important for healthy hair growth. A lack of vitamin C causes fraying, breakage, greying and a general weakening of hair structure.

Sources of vitamin C: lemon, rosehip, blackcurrant, red pepper, Brussels sprouts, kiwi, broccoli, cabbage, papaya, blueberries, raspberries, cranberries.

Vitamin D

Stimulates hair follicle growth and alleviates problems of excessive hair loss.

Sources of vitamin D: sunlight, cod liver oil, oysters, prawns, herring, sardines, tuna, lard, egg yolks, milk, mushrooms, cereals and oatmeal.

Vitamin E

Has an antioxidant effect and improves hair quality by perfusing the scalp.

Sources of vitamin E: spinach, wheat germ, almonds, avocados, vegetable oils (olive oil and palm oil), sunflower seeds, trout, sweet potatoes, asparagus, peanuts, broccoli, tomatoes, hazelnuts.

Biotin (vitamin B7, vitamin H)

Is also referred to as the hair vitamin. It produces creatine, prevents greying and hair loss, and promotes hair growth. Lack of biotin causes loss of hair, eyelashes and eyebrows.

Sources of biotin: liver, meat, brewer's yeast, egg yolks, rice, milk, peanuts, avocado, chard, raspberries, oats, bananas, mushrooms, nuts.

Inositol

Promotes hair growth, prevents hair loss and has a positive effect on the skin. Therefore, it is part of hair and skin cosmetics.

Sources of inositol: brewer's yeast, egg yolks, liver, rice, milk, various grains.

Vitamin B5 (pantothenic acid)

Prevents hair loss and greying.

Sources of vitamin B5: beer yeast, egg yolks, red meat, gifts (mainly liver), whole grain bread, legumes, sunflower and sesame seeds.

Vitamin B6 (pyridoxine)

Stimulates the formation of melanin, which gives hair a deep colour. Like other B vitamins, it alleviates hair loss problems.

Sources of vitamin B6: brewer's yeast, egg yolk, liver, meat, wheat germ, mackerel, bananas, potatoes, cabbage, spinach, cabbage, avocado, carrots, nuts.

Vitamin B12

Helps prevent excessive hair loss.

Sources of vitamin B12: meat and gifts (liver, kidney, heart), seafood, fish (mackerel, salmon, eel, herring, trout), milk, cheese, algae (chlorella, spirulina).

MINERALS FOR HAIR

Zinc- is called the elixir of beauty, prevents hair loss. Cereals, legumes and nuts contain a lot of zinc.

Iron- strengthens hair and protects it from brittleness, fraying and falling out. The best sources of iron are meat, offal, seeds, dairy products, nuts and vegetables.

Copper- helps prevent hair loss, defects in hair color and texture. The best sources of copper are shellfish, liver, most "green" vegetables, grains, eggs, chicken and nuts.

Lodine- helps control thyroid hormones, prevents dry hair and hair loss. The best sources of iodine are fish, algae, brown seaweed, iodized salt, garlic.

Magnesium-along with calcium-promotes healthy hair. The best sources of magnesium are green vegetables, wheat germ, various grains, nuts, soybeans, chickpeas and fish

Manganese- works against slow hair growth. The best sources of manganese are all kinds of cereals.

Vitamins and hair loss

Hair loss itself is not a health problem. On average, hair "lives" for 3 years and then dies and falls out. If all is well, up to 300 hairs fall out every day. Difficulties arise when much more hair falls out.

Other reasons why hair falls out more than healthy (and pretty) hair are poor hair cosmetics, overuse of cosmetics and, of course, the aforementioned lack of vitamins in the diet. The problem of hair loss can be solved by changing your diet and including the right vitamin supplements. As shown above, B vitamins play a key role.

If you are eating healthy and not overdoing it with hair cosmetics, yet the appearance of your hair does not improve after three months, it is advisable to contact your doctor. In addition to a lack of vitamins, this can signal more serious health problems, which are always better detected earlier.

5 foods for healthy and shiny hair 

Which foods should not be missing from your diet if you want healthy, shiny and firm hair? These 5 foods will improve the quality and stimulate hair growth.

• Sunflower seeds - contain vitamin E weighs for better blood flow to the scalp.
• Flax and pumpkin seeds - are a source of iron and omega-3 fatty acids to promote healthy skin and hair growth.
• Nuts- the best choice is almonds rich in biotin, one of the most important vitamins for hair.
• Vegetables- eat plenty of broccoli, peppers, pumpkins and spinach. They contain exactly the vitamins and minerals that hair needs
• Fruits- the best are the species rich in vitamin C, which is important not only for healthy hair.