If you want to have healthy hairs you must feed them with vitamins and minerals you can take them from foods and drinks. You should take these vitamins and minerals to keep your hair healthy, not shedding, breaking and losing its vitality.

To have healthy and vibrant looking hair, not just care products. Your diet has a great effect on your hair. If you want to have healthier hair, you should pay attention to the consumption of these vitamins and minerals.

Vitamins and minerals for your hair heath  

  • Vitamin A
    Vitamin A helps hair grow. Lack of hair loss and dry scalp, dandruff leads. 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 that you take vitamin A to keep your hair healthy, but remember that more will cause your hair to fall out. Egg yolks, potatoes, spinach, broccoli, carrots, pumpkins, and lentils are rich in vitamin A. Vitamin A is also found in animal products such as milk, yogurt and eggs.
  • B vitamins
    Biotin is one of the most important vitamins necessary for healthy hair growth and is contained in vitamin B. At the same time, B vitamins help the formation of red blood cells that carry oxygen and nutrients to the scalp and root.
  • Vitamin B3 regulates blood circulation. Lack of hair becomes weak, thin, broken and shed more quickly. Liver and tuna, chicken, red meat ground is a source of vitamin B3.
     
  • Vitamin B7 is necessary for the formation of the necessary protein structure, keratin. Not getting enough causes scaling and hair loss on the scalp. Egg yolks, liver, green leafy vegetables and mulberry are sources of vitamin B7.
     
  • B9 (folic acid) allows the regeneration of hair-producing cells, in the absence of hair grows late. Oranges, legumes, broccoli and green leafy vegetables contain high levels of folic acid.
     
  • Vitamin B12 transports oxygen to the cells. The most important source of B12 is red.  
  • C vitamin
    Vitamin C provides the absorption of iron necessary for healthy hair growth. In the absence of vitamin C, which also increases collagen production, hair starts to break quickly, visually loses its brightness and appears weak. Vitamin C is an orange, grapefruit, tangerine, kiwi, red and broccoli, strawberry and tomato.
  • Vitamin D
    According to research, vitamin D helps the formation of new hair follicles and deficiency causes ringworm. Your body produces vitamin D directly from the sun’s rays. Vitamin D is also found in oily fish and in some mushroom varieties. 
  • Vitamin E
    In the absence of vitamin E, which contributes to the production of new hair cells and the repair of existing ones, the hair grows late, falls 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
    Iron helps red blood cells carry oxygen to the cells in your body. This is important for healthy functioning of other body functions, including hair growth. Iron deficiency causes anemia and this is known as the main cause of hair loss. Iron-rich foods include eggs, red meat, spinach, lentils and mussels.
  • Zinc
    Zinc, which plays an important role in hair growth and self-repair, is also important for maintaining the oil balance of your hair. Since deficiency and excess consumption may cause hair loss, zinc intake should be considered. Meat, spinach, lentils, pumpkin seeds and wheat seeds are rich in zinc.
  • Protein
    Did you know that almost all of your hair is made of protein? So getting enough protein is very important for hair growth. Although there is not much protein deficiency in humans today, it is worth keeping in mind that foods such as almonds, eggs, chicken, yoghurt, milk and broccoli are rich in protein.
Carla Rodrigues
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