The most important vitamins for hair health and beauty

Today we will talk about vitamins, how their deficiency affects the condition of the hair and how to replenish them at home.

For the vital activity of our hair, as well as for our body as a whole, vitamins, minerals and amino acids are needed, which contribute to the growth of healthy and strong hair.

Let's start with the B vitamins:

B vitamins for hair growth

Vitamin B1 (thiamin)– in addition to protecting our body from stress, it also gives the hair shine, and also gives a beautiful natural color to the hair.

Most of them are found in brewer's yeast, baker's yeast, germinated wheat grains, nuts (pine nuts, peanuts, almonds, hazelnuts).

Vitamin B2 (riboflavin) – is responsible for the health of our hair as well as the nervous system of the body.

Contained in products of animal and plant origin: pork, milk, cheese, fermented milk products, eggs, veal, buckwheat. To replenish the daily need for vitamin B2, it is enough to eat 50-100 grams. hard cheese or cottage cheese.

Vitamin B3 (nicotinic acid) – reduces inhair loss, stimulates hair growth, improves microcirculation and nutrition.

Contains: pork, beef liver, mushrooms, peas, eggs, nuts, oatmeal, corn.

Vitamin B6 (pyridoxine) - its lack provokes the appearance of dandruff, itching and dryness of the scalp.

Most of it is found in legumes (beans, soybeans, peas), nuts, fish (mackerel, tuna, sardines) and many other products.

Vitamin B8 (inositol) – prevents hair loss and stimulates hair growth. Heals the scalp from all kinds of diseases.

Contained in liver, meat, milk, cereals, legumes, nuts, raisins, citrus fruits, cabbage, caviar. For example: green peas contain up to 240 mg of vitamin B8, (1-1.5 g is enough for an adult per day) and ordinary fried peanuts - up to 180 mg. Grapefruit, for example, contains up to 150 mg of inositol and an orange 210 mg.

Vitamin B9 (folic acid) - promotes hair growth and prevents gray hair.

Mainly found in plants are all green vegetables and herbs (spinach, lettuce, cabbage, parsley, dill, broccoli), as well as in many fruits (bananas, oranges, apricots, raspberries). From animal products, it is found in meat, milk, fish

Vitamin B12 (cyanocobalamin) – affects the regeneration of cells throughout the body and scalp as well. Needed to maintain the flow of oxygen to the scalp.

Its lack causes hair loss, dryness, itching of the scalp.

Most of all vitamin B12 is found in the liver (pork, beef), no other product can compare with it. Also, a large amount of this vitamin is found in seafood and fish, dairy and fermented milk products.

Vitamin A – essential for the growth and density of hair, strengthens the roots.

Without this vitamin, a full-fledged synthesis of proteins, metabolism, health of cells, hair, bones, teeth is simply impossible. It is very important to consume foods containing vitamin A, which are found in red, yellow and green vegetables, fruits, and herbs. First of all, these are carrots, spinach, apricots, pumpkin. But, it is important to remember that in order for vitamin A to be absorbed, fats and minerals are required, for example, so that carrots are assimilated by your body, it is better to eat them seasoned with oil (olive, sunflower).

Vitamin E (tocopherol) – unique vitamin for preservation beauty, youth and health. Needed for smoothness, shine, silkiness, elasticity of hair.

Vitamin E is of vegetable origin, the richest in vitamin E are vegetable oils (olive, sunflower, soybean, corn, flaxseed), nuts, legumes, broccoli, and various berries.

Vitamin C (ascorbic acid) –  improves blood circulation in hair loss. It is necessary for proper nutrition of hair follicles.

Vitamin C is found in such foods: rose hips, black currants, sea buckthorn, bell peppers, broccoli, cauliflower, strawberries, kiwi, grapefruit, oranges, lemons, viburnum, spinach.

In order for vitamin C to be better absorbed, it is better to take it after meals.

Thanks to vitamin C, hair begins to grow more intensively and fall out less.

Vitamin F (fatty acid) —  maintains the hydro-lipid balance of the scalp.

It is contained in oil (olive, sunflower, linseed, corn, soybean), but it is important to remember that vitamin F is only found in cold-pressed oils, and is also destroyed by heating. Also sea fish, dried fruits, nuts, legumes, avocados, oatmeal.

Vitamin H, B7 (biotin) – helps in the prevention of baldness, makes hair smooth, manageable, and also protects against gray hair.

Contains: pork, beef liver, beans, soy, walnuts, almonds, egg yolk, sardines, mushrooms, wheat flour.

The most important micronutrients for hair strengthening

Iron – lack of iron is one of the factors provoking alopecia, especially for women (menstruation, childbirth).

Contains: pork, beef liver, pistachios, spinach, pomegranate, lentils, peas, buckwheat, oatmeal, barley, wheat. There are also foods that interfere with the absorption of iron (milk, tea, coffee, calcium-rich foods). In order for iron to be absorbed, you also need to eat foods rich in vitamin C. For example: after eating a dish from the liver, drink a glass of orange juice or eat an orange.

Zinc – saves with baldness and early gray hair... A deficiency in the body slows down hair growth. There is much more zinc in hair than, for example, in blood or kidneys.

Contains: beef liver, pumpkin seeds, sunflower seeds, honey, bran, whole grain bread, oatmeal. At the same time, you need to reduce the use of salt and sugar, which interfere with the absorption of zinc.

Magnesium – needed to nourish the hair, gives it elasticity.

A lot of magnesium is found in plant foods (vegetables, avocados, lettuce), cereals, cereals, wheat germ, fruits (especially: bananas, apples, lemons, grapefruit), dairy products and fish.

Selenium - a lack of this microelement can lead to weakening of hair, brittleness, impairment of their growth.

Contains: pork, beef liver, eggs, wheat, corn, beans, rice, peas, nuts, cabbage.

Copper - fights gray hair and gives our hair a natural color. Protects hair from aging.

Contains: buckwheat, oatmeal, pearl barley, various nuts, vegetable oils, fruits. Usually, the amount of copper that enters the body with food is sufficient for our body.

Calcium – essential for the structure of hair.

Contains: all dairy products, spinach, beans, green vegetables, onions, fish, nuts, apples, pears. Best used with foods containing vitamins A, C, D.

Hair needs a lot of different vitamins, no complex contains everything you need at once.

Knowing all this, you can easily come up with a lot of tasty and healthy meals for the whole family and thereby maintain the vitamin and mineral balance of the body.

But! Before replenishing the reserves of vitamins, whether in products, whether in tablets, do not be guided by the principle of "MORE IS BETTER".