What products are rich in vitamins for hair growth

What products are rich in hair growth: a full guide for healthy and strong hair

For many people, thick, brilliant and healthy hair are a symbol of beauty and health. However, hair growth, their strength and appearance depend not only on genetics and care, but also on nutrition. A properly balanced diet, rich in certain vitamins and minerals, plays a key role in maintaining the health of hair follicles, stimulating hair growth and preventing their loss. In this guide, we will consider in detail which products are rich in vitamins necessary for hair growth, and how their inclusion in the diet can help achieve the desired results.

Vitamin A (retinol and beta-carotene): the key to moisturizing and regeneration

Vitamin A is a fat -soluble vitamin that plays an important role in many body functions, including vision, immunity and cell growth. For hair, vitamin A is necessary for the production of skin fat, oily substance, which moisturizes the scalp and hair, preventing their dryness and brittleness. In addition, vitamin A contributes to cell regeneration, which is important for the growth of new hair.

• Sources of retinol (active form of vitamin A):

  • Liver: Beefs, chicken and pork liver are one of the richest sources of retinol. A small portion of the liver can provide a daily need for vitamin A. However, it should be consumed moderately, since excess vitamin A can be toxic.
  • Fish oil: Fish oil, especially from the liver liver, is also an excellent source of retinol and omega-3 fatty acids, which are also useful for hair health.
  • Dairy products: Whole milk, cheese and butter contain a certain amount of retinol, although in smaller quantities than liver and fish oil.
  • Eggs: The yolk of the egg contains vitamin A, as well as other beneficial nutrients, such as biotin and protein.

• Sources of beta-carotene (provitamin A, which the body transforms into retinol):

  • Carrot: Carrots are one of the most famous sources of beta-carotene. Regular use of carrots can help improve the health of hair and skin.
  • Sweet potato: Sweet potatoes are also rich in beta-carotene, as well as vitamin C and other antioxidants.
  • Pumpkin: Pumpkin, especially varieties with orange pulp, is a good source of beta-carotene and fiber.
  • Dark green leafy vegetables: Spinach, cabbage and manhold contain beta-carotene, as well as other important vitamins and minerals.
  • Red pepper: Red Bulgarian pepper contains beta-carotene and vitamin C.
  • Apricots: Apricots, especially dried, contain beta-carotene and fiber.
  • Melon: The melon, especially the Cantalup variety, is a good source of beta-carotene.

B vitamins B: Complex for Growth and Hair Fortress

B vitamins play a vital role in the metabolism of energy and the formation of red blood cells, which transfer oxygen and nutrients to the scalp and hair follicles. The lack of vitamins of group B can lead to a slowdown in hair growth, their loss and thinning. The most important to the health of hair of group B vitamins include:

• Biotin (Vitamin B7): Biotin is often called “beauty vitamin”, as it plays a key role in maintaining the health of hair, skin and nails. Biotin is involved in the synthesis of keratin, the main protein, of which the hair consists of. Biotin deficiency can lead to hair loss, their fragility and seborrheic dermatitis.

  • Eggs: Egg yolk is one of the best sources of biotin. However, the use of raw eggs should be avoided, since avidine, contained in ovary protein cheese, is associated with biotin and prevents its absorption.
  • Nuts and seeds: Almonds, peanuts, walnuts, sunflower seeds and chia seeds contain biotin, as well as other beneficial nutrients, such as vitamin E and omega-3 fatty acids.
  • Liver: The liver, especially beef, is a rich source of biotin.
  • Sweet potato: Sweet potatoes contain biotin and beta-carotene.
  • Salmon: Salmon contains biotin, omega-3 fatty acids and other beneficial nutrients.
  • Avocado: Avocado contains biotin, vitamin E and healthy fats.
  • Cauliflower: Colored cabbage contains biotin and other beneficial nutrients.
  • Mushrooms: Some types of mushrooms, such as champignons, contain biotin.

• Vitamin B12 (cobalamin): Vitamin B12 is necessary for the formation of red blood cells that transfer oxygen to hair follicles. Vitamin B12 deficiency can lead to anemia, which can cause hair loss.

  • Meat: Red meat, especially beef and lamb, is a good source of vitamin B12.
  • Fish: Salmon, tuna and sardines contain vitamin B12.
  • Dairy products: Milk, cheese and yogurt contain vitamin B12.
  • Eggs: Egg yolk contains vitamin B12.
  • Enriched products: Some cereals, vegetable milk and food yeast are enriched with vitamin B12. This is especially important for vegetarians and vegans.

• Niacin (Vitamin B3): Niacin improves blood circulation, which is important for nutrition of hair follicles. The disadvantage of Niacin can lead to hair loss and slowing down their growth.

  • Meat: Chicken, turkey and beef are good sources of niacin.
  • Fish: Tuna and salmon contain niacin.
  • Nuts and seeds: Arachis and sunflower seeds contain niacin.
  • Mushrooms: Shiitak mushrooms contain niacin.
  • Avocado: Avocado contains niacin.
  • Green peas: Green peas contains niacin.
  • Whole grain products: Brown rice and whole grain bread contain niacin.

• Pantotenic acid (vitamin B5): Pantotenic acid helps strengthen hair follicles and improve hair elasticity. She can also help prevent premature heating.

  • Chicken: Chicken meat contains pantothenic acid.
  • Fish: Salmon contains pantothenic acid.
  • Eggs: Eggs contain pantothenic acid.
  • Avocado: Avocado contains pantothenic acid.
  • Mushrooms: Shiitake mushrooms contain pantothenic acid.
  • Sweet potato: Sweet potatoes contain pantothenic acid.
  • Broccoli: Broccoli contains pantothenic acid.
  • Whole grain products: All -grain products contain pantothenic acid.

• Folic acid (vitamin B9): Folic acid is necessary for the growth of cells and the formation of DNA. It also helps to improve blood circulation in the scalp.

  • Dark green leafy vegetables: Spinach, cabbage of Kale and Romain Salad contain folic acid.
  • Bobs and lentils: Lentils, beans and chickpeas contain folic acid.
  • Avocado: Avocado contains folic acid.
  • Broccoli: Broccoli contains folic acid.
  • Citrus fruit: Oranges, grapefruits and lemons contain folic acid.
  • Enriched products: Some cereals and bread are enriched with folic acid.

Vitamin C (ascorbic acid): Antioxidant for hair protection

Vitamin C is a powerful antioxidant that protects the hair follicles from damage to free radicals. It is also necessary for the production of collagen, a protein that strengthens the hair and promotes its growth. In addition, vitamin C helps the body absorb iron, which is also important for hair health.

• Citrus fruit: Orange, grapefruits, lemons and limes are excellent sources of vitamin C.
• Berries: Strawberries, blueberries, raspberries and cranberries contain vitamin C.
• Bulgarian pepper: Red and yellow Bulgarian pepper contain especially a lot of vitamin C.
• Broccoli: Broccoli contains vitamin C and other beneficial nutrients.
• Brussels sprouts: Brussels cabbage contains vitamin C.
• Kiwi: Kiwi contains vitamin C and other antioxidants.
• Tomatoes: Tomatoes contain vitamin C and lycopines, an antioxidant that can protect against damage to the sun.
• Spinach: Spinach contains vitamin C and other beneficial nutrients.

Vitamin D: Hair follicles growth regulator

Vitamin D plays an important role in the regulation of the growth of hair follicles. The disadvantage of vitamin D can lead to hair loss and other hair problems. Studies have shown the relationship between the low level of vitamin D and alopecia (hair loss).

• Fat fish: Salmon, tuna and scambria contains vitamin D.
• Egg yolks: Egg yolks contain vitamin D.
• Enriched products: Milk, juice and cereals are often enriched with vitamin D.
• Sunlight: The body can synthesize vitamin D under the influence of sunlight. However, it is important to observe precautions and avoid excessive exposure to the sun in order to prevent skin damage.
• Supplements: If it is difficult to get a sufficient amount of vitamin D from food and sunlight, you can consider the possibility of taking additives. However, before taking additives, you should consult a doctor.

Vitamin E: Defender of the scalp and hair

Vitamin E is another powerful antioxidant that protects the scalp and hair from damage to free radicals. It also improves blood circulation in the scalp, which promotes hair growth.

• Nuts and seeds: Almonds, hazelnuts, sunflower seeds and pumpkin seeds contain vitamin E.
• Vegetable oils: Sunflower, olive and oil of wheat germ contain vitamin E.
• Dark green leafy vegetables: Spinach and cabbage Kale contain vitamin E.
• Avocado: Avocado contains vitamin E and healthy fats.
• Wheat embryos: Wheat germs contain vitamin E and other beneficial nutrients.

Other important nutrients for hair growth

In addition to vitamins, there are other nutrients that also play an important role in hair health:

• Iron: Iron is necessary for the formation of hemoglobin, which transfers oxygen to hair follicles. Iron deficiency can lead to anemia, which can cause hair loss.

  • Red meat: Beef and lamb are good sources of iron.
  • Bird: Chicken and turkey contain iron.
  • Fish: The fish contains iron.
  • Bobs and lentils: Lentils, beans and chickpeas contain iron.
  • Dark green leafy vegetables: Spinach and cabbage Kale contain iron.
  • Dried fruits: Raisins and dried apricots contain iron.
  • Enriched products: Some cereals and bread are enriched with iron.

• Zinc: Zinc is involved in the growth and restoration of fabrics, including hair follicles. It also helps to maintain the functioning of the sebaceous glands around the follicles. Zinc deficiency can lead to hair loss and dry scalp.

  • Seafood: Oysters, crabs and lobsters contain zinc.
  • Meat: Beef, pork and lamb contain zinc.
  • Nuts and seeds: Pumpkin seeds, cashews and almonds contain zinc.
  • Bobs and lentils: Lentils, beans and chickpeas contain zinc.
  • Whole grain products: Oats and brown rice contain zinc.

• Protein: Hair consists mainly of keratin, protein. Sufficient protein consumption is necessary to maintain health and hair growth.

  • Meat: Chicken, turkey, beef and pork contain protein.
  • Fish: The fish contains protein.
  • Eggs: Eggs contain protein.
  • Dairy products: Milk, cheese and yogurt contain protein.
  • Bobs and lentils: Lentils, beans and chickpeas contain protein.
  • Nuts and seeds: Nuts and seeds contain protein.
  • Tofu and other soy products: Tofu and other soy products contain protein.

• Omega-3 fatty acids: Omega-3 fatty acids help reduce inflammation, which can lead to hair loss. They also help moisturize the scalp and improve hair texture.

  • Fat fish: Salmon, sardins, mackerel and herring contain omega-3 fatty acids.
  • Land and seed seeds Chia: Flax seeds and chia seeds contain omega-3 fatty acids.
  • Walnuts: Greak nuts contain omega-3 fatty acids.

Nutrition recommendations for healthy hair

• A variety of nutrition: Use a variety of products from all groups to get all the necessary vitamins and minerals.
• Balanced diet: Follow the balance of proteins, fats and carbohydrates in your diet.
• Sufficient amount of water: Drink enough water to maintain hydration of the scalp and hair.
• Limit the consumption of processed products, sugar and trans fats: These products can negatively affect hair health.
• Consult a doctor or nutritionist: If you have any questions or fears about your diet, consult a doctor or nutritionist.
• Consider the possibility of taking additives: If you cannot get enough vitamins and minerals from food, consider the possibility of taking additives. However, before taking additives, you should consult a doctor.
• Be patient: The results will not appear immediately. It may take several months to see noticeable changes in the health of the hair.

In conclusion, proper nutrition, rich in vitamins and minerals, is an important factor for maintaining health and hair growth. The inclusion in your diet of products rich in vitamins A, C, C, D and E, as well as iron, zinc, protein and omega-3 fatty acids, will help you achieve thick, shiny and healthy hair. Do not forget about a balanced diet, enough water and consultation with a doctor or nutritionist if necessary. Remember that healthy hair is the result of an integrated approach, including proper nutrition, care and a healthy lifestyle.