Care products are not enough to have healthy and lively looking hair. Your diet also has a big impact on your hair. If you want to have healthier hair, it is necessary to pay attention to the consumption of these vitamins and minarets.
Essential vitamins for hair
Vitamin A helps hair grow. Its deficiency leads to hair loss and drying of the scalp, dandruff. Vitamin A also allows your scalp to produce sebum. Sebum helps moisturize your scalp and also helps keep your hair healthy. It is very important to take vitamin A for your hair to be healthy, but excess will cause your hair to fall out. Egg yolk, potato, spinach, broccoli, carrot, pumpkin, and lentil are rich in vitamins. It also contains vitamin A in animal products such as milk, yogurt and eggs.
One of the most important vitamins necessary for your hair to grow healthy is biotin and is contained in vitamin B. It also helps the formation of red blood cells that carry oxygen and nutrients to the scalp and root of the B vitamins.
Vitamin B3 regulates blood circulation. In its deficiency, the hair becomes weak, thinner, broken and shed more quickly. Liver and tuna, chicken, red meat are the source of vitamin B3 for the ground.
Vitamin B7 is necessary for the formation of the necessary protein structure and keratin for the hair. Failure to get enough causes flaking and hair loss on the scalp. Egg yolk, liver, green leafy vegetables and mulberry are sources of vitamin B7.
B9 (folic acid) regenerates the cells that produce hair, and in its deficiency, the hair grows late. Oranges, legumes, broccoli, and green leafy vegetables contain high levels of folic acid.
Vitamin B12 carries oxygen to the cells, hair follicles that do not get enough oxygen in their deficiency cannot produce enough hair. The most important B12 source is red.
Vitamin C provides the absorption of iron, which is necessary for healthy hair growth. In the absence of vitamin C, which also increases collagen production, hair starts to break quickly, visually loses its shine and looks weak. Orange, grapefruit, tangerine, kiwi, red and broccoli, strawberry and tomato are sources of vitamin C.
According to studies, vitamin D helps the formation of new hair follicles and its deficiency causes ringworm. Your body produces vitamin D directly from the sun’s rays. It also contains vitamin D in oily fish and some mushroom varieties.
In the absence of vitamin E, which contributes to the production of new hair cells and repair of existing ones, hair grows late, sheds and breaks. Wheat, oats, lettuce, celery, spinach, soybean oil, corn oil, walnut, royal jelly, cress, corn, parsley and cabbage are sources of vitamin E.
Iron helps red blood cells transport oxygen to the cells in your body. This is important for the healthy performance of your other body functions including hair growth. Iron deficiency causes anemia and this is known as the main reason for hair loss. Foods rich in iron are eggs, red meat, spinach, lentils and mussels.
Zinc, which has an important role in hair growth and self-repair, is also important for maintaining the oil balance of your hair. It is necessary to pay attention to zinc intake, as its deficiency and excess consumption can cause hair loss. Meat, spinach, lentils, pumpkin seeds and wheat germ are rich in zinc.
Did you know that almost all of your hair is made up of protein? Therefore, getting enough protein is very important for hair growth. Although protein deficiency is not common in humans today, it is important to keep in mind that foods such as almonds, eggs, chicken, yogurt, milk and broccoli are rich in protein.