Natural sources of hair vitamins

Natural sources of hair vitamins: the strength of nature for the beauty and health of your curls

Vitamins – cornerstone of hair health. They play a key role in growth, strength, brilliance and general hair of hair. The lack of certain vitamins can lead to hair loss, dryness, brittleness, slowed growth and other problems. Although there are many vitamin complexes for hair, natural sources of vitamins obtained from food provide a more complex and balanced effect on the body. This comprehensive guide will tell in detail about the most important vitamins for the health of the hair, their natural sources and ways to include them in your diet and hair care.

1. Vitamin A: Growth and moisturizing regulator.

Vitamin A is a fat -soluble vitamin necessary for the growth and differentiation of cells, including the cells of the hair follicles. It also contributes to the production of skin fat, natural oil, which moisturizes the scalp and maintains hair health. Vitamin A deficiency can lead to dryness, brittle hair and itching of the scalp.

• Hair health role:

  • Stimulates hair growth.
  • Moisturizes the scalp and hair.
  • Prevents dryness and brittleness.
  • Supports the health of hair follicles.

• Natural sources of vitamin A:

  • Retinol (active form of vitamin A):

    • Liver: Beefs, chicken, pork liver – exceptionally rich sources of retinol. A small amount of liver can provide the daily need for vitamin A.
    • Fish oil: An excellent source of vitamin A and omega-3 fatty acids. Regular use of fish oil favorably affects the health of hair and skin.
    • Dairy products: Milk, cheese, butter contain vitamin A, although in smaller quantities than liver and fish oil. Choose whole dairy products for better absorption of vitamin A.
    • Eggs: Egg yolk is a source of vitamin A, as well as other beneficial nutrients.

  • Beta-carotene (provitamin A, turns into vitamin A in the body):

    • Carrot: One of the most famous sources of beta-carotene. Regular use of carrots helps to improve the health of the skin and hair.
    • Sweet potatoes (battting): Contains a large amount of beta-carotene, as well as vitamin C and other beneficial substances.
    • Pumpkin: It is rich in beta-carotene and fiber.
    • Spinach: Leaf green vegetable containing beta-carotene, vitamin K and iron.
    • Kale cabbage: Another excellent source of beta-carotene and other vitamins and minerals.
    • Broccoli: Contains beta-carotene, vitamin C and other antioxidants.
    • Mango: Fruit with a high content of beta-carotene and vitamin C.
    • Apricots: The rich source of beta-carotene, especially in dried form.
    • Papaya: Fruit containing beta-carotene and other useful enzymes.

• How to include in the diet:

  • Include liver and fish oil in moderate quantities in your diet.
  • Daily use carrots, sweet potatoes, pumpkin and other vegetables and fruits rich in beta carotene.
  • Add spinach, kale cabbage and broccoli to salads and other dishes.
  • Use carrot or pumpkin oil for cooking.

2. B vitamins B: Energy for hair follicles.

Group B vitamins, especially biotin (vitamin B7) and niacin (vitamin B3), play an important role in the metabolism of energy and cell growth, including the cells of the hair follicles. They help transport oxygen and nutrients to the scalp, which contributes to a healthy hair growth. B vitamins deficiency can lead to hair loss, slowed growth and dullness.

• Hair health role:

  • Stimulate hair growth.
  • Improve blood circulation in the scalp.
  • Strengthen the hair.
  • Prevent hair loss.
  • Support a healthy color and shine of hair.

• Natural sources of group B vitamins:

  • Biotin (Vitamin B7):

    • Eggs: Especially the yolk, the rich source of biotin.
    • Nuts and seeds: Almonds, walnuts, peanuts, sunflower seeds, chia seeds and flax seeds contain biotin.
    • Liver: Beef liver is one of the richest sources of biotin.
    • Avocado: A fruit containing biotin, healthy fats and other vitamins and minerals.
    • Salmon: Fatty fish containing biotin, omega-3 fatty acids and other beneficial substances.
    • Sweet potatoes (battting): Contains biotin and other vitamins and minerals.
    • Yeast: Food yeast is an excellent source of biotin for vegetarians and vegans.

  • Niacin (Vitamin B3):

    • Meat: Beef, pork, chicken – good sources of niacin.
    • Fish: Tuny, salmon, scumbria contains niacin.
    • Nuts and seeds: Arachis, sunflower seeds contain niacin.
    • Green vegetables: Broccoli, spinach contain niacin.
    • Mushrooms: Shitake, Portobello content Niacin.
    • Whole grain products: Brown rice, oatmeal contain niacin.

  • Other B vitamins B:

    • Vitamin B1 (TIAMIN): Pork, whole grain products, legumes.
    • Vitamin B2 (Riboflavin): Dairy products, eggs, meat, green vegetables.
    • Vitamin B5 (pantotenic acid): Meat, eggs, mushrooms, avocados.
    • Vitamin B6 (Pyridoxin): Meat, fish, poultry, bananas, potatoes.
    • Vitamin B9 (folic acid): Green leafy vegetables, legumes, citrus fruits.
    • Vitamin B12 (cobalamin): Meat, fish, poultry, dairy products (especially important for vegetarians and vegans).

• How to include in the diet:

  • Use eggs, nuts and seeds daily.
  • Include liver, salmon and avocado in your diet.
  • Eat meat, fish and poultry in moderate quantities.
  • Add green vegetables, mushrooms and whole grains to your dishes.
  • Consider the possibility of eating foods if you are a vegetarian or vegan.

3. Vitamin C: Defender from free radicals and collagen booster.

Vitamin C is a powerful antioxidant that protects the cells from damage by free radicals. It is also necessary for the synthesis of collagen, protein, which is the main component of hair. Vitamin C helps strengthen hair, prevents its brittleness and promotes their growth. It also improves the absorption of iron, an important mineral for hair health.

• Hair health role:

  • Protects hair from damage with free radicals.
  • Stimulates the synthesis of collagen that strengthens the hair.
  • Improves the absorption of iron.
  • Prevents brittle hair.
  • Promotes hair growth.

• Natural sources of vitamin C:

  • Citrus fruit: Oranges, lemons, grapefruits, tangerines – excellent sources of vitamin C.
  • Berries: Strawberries, blueberries, raspberries, cranberries contain vitamin C and other antioxidants.
  • Kiwi: Fruit with a high content of vitamin C.
  • Pepper: Bulgarian pepper (especially red and yellow) – a rich source of vitamin C.
  • Broccoli: Contains vitamin C and other antioxidants.
  • Spinach: Leaf green vegetable containing vitamin C, beta-carotene and iron.
  • Kale cabbage: Another excellent source of vitamin C and other vitamins and minerals.
  • Tomatoes: Contain vitamin C and lycopines, antioxidant.
  • Papaya: Fruit containing vitamin C and other useful enzymes.

• How to include in the diet:

  • Eat citrus fruits and berries daily.
  • Add pepper, broccoli, spinach and cabbage of feces to salads and other dishes.
  • Drink freshly squeezed juices from citrus fruits and berries.
  • Use lemon juice as a gas station for salads.

4. Vitamin D: Growth of hair follicles growth regulator.

Vitamin D is a fat -soluble vitamin that plays an important role in cell growth and maintaining bones. Studies show that vitamin D also plays a role in the growth of hair follicles. Vitamin D deficiency can lead to hair loss and other hair problems.

• Hair health role:

  • Regulates the growth of hair follicles.
  • Supports a healthy hair growth cycle.
  • Prevents hair loss.

• Natural springs of vitamin D:

  • Sunlight: The main source of vitamin D. Under the influence of sunlight, the skin produces vitamin D. Try to spend at least 15-20 minutes a day in the sun, especially in the summer months. It is important to remember the protection of the skin from excessive exposure to ultraviolet radiation.
  • Fat fish: Salmon, tuna, scambria contains a vitamin D.
  • Egg yolk: Contains vitamin D, albeit in smaller quantities than oily fish.
  • Mushrooms: Some mushrooms grown under the influence of ultraviolet light contain vitamin D.
  • Enriched products: Some dairy products, cereals and juices are enriched with vitamin D.

• How to include in the diet:

  • Spend time in the sun, observing precautions.
  • Eat fatty fish 2-3 times a week.
  • Use eggs and mushrooms.
  • Consider the possibility of using enriched products.
  • If necessary, consult your doctor about taking vitamin D additives, especially in the winter months.

5. Vitamin E: Antioxidant for healthy scalp.

Vitamin E is a powerful antioxidant that protects the cells from damage by free radicals. It also improves blood circulation in the scalp, which contributes to a healthy hair growth. Vitamin E helps moisturize the scalp and prevents dryness and itching.

• Hair health role:

  • Protects the scalp from damage to free radicals.
  • Improves blood circulation in the scalp.
  • Moisturizes the scalp.
  • Prevents dryness and itching.
  • Promotes a healthy hair growth.

• Natural sources of vitamin E:

  • Nuts and seeds: Almonds, walnuts, hazelnuts, sunflower seeds, pumpkin seeds contain vitamin E.
  • Vegetable oils: Wheat germ oil, sunflower oil, olive oil contain vitamin E.
  • Green sheet vegetables: Spinach, cabbage, broccoli contain vitamin E.
  • Avocado: A fruit containing vitamin E, healthy fats and other vitamins and minerals.

• How to include in the diet:

  • Use nuts and seeds daily.
  • Use vegetable oils for cooking and salad dressing.
  • Add green leafy vegetables to salads and other dishes.
  • Turn on the avocado in your diet.

6. Iron: oxygen for hair follicles.

Iron is an important mineral necessary for the transportation of oxygen to the cells of the body, including cells of hair follicles. Iron deficiency can lead to hair loss, especially in women.

• Hair health role:

  • It provides oxygen with hair follicles.
  • Stimulates hair growth.
  • Prevents hair loss.

• Natural sources of iron:

  • Red meat: Beef, lamb contain iron in an easily digestible form (hemic iron).
  • Bird: Chicken, turkey contain iron.
  • Fish: Seafood, especially mollusks, contain iron.
  • Legumes: Lentils, beans, peas contain iron (non -meter iron).
  • Spinach: Leaf green vegetable containing iron.
  • TOF: Soy product containing iron.
  • Enriched products: Some cereals are enriched with iron.

• How to include in the diet:

  • Eat red meat, poultry and fish in moderate quantities.
  • Turn on legumes, spinach and tofu in your diet.
  • Use products rich in vitamin C to improve iron absorption.
  • Avoid the use of tea and coffee during eating, as they can prevent the absorption of iron.

7. Zinc: a regulator of the production of skin fat and tissue growth.

Zinc is an important mineral necessary for the growth and restoration of fabrics, including fabrics of hair follicles. He also plays a role in the regulation of the production of skin fat, natural oil, which moisturizes the scalp. Zinc deficiency can lead to hair loss, dry scalp and dandruff.

• Hair health role:

  • Stimulates the growth and restoration of fabric follicles.
  • Regulates the production of skin fat.
  • Prevents hair loss.
  • Reduces dry scalp and dandruff.

• Natural sources of zinc:

  • Seafood: Oysters, crabs, lobsters contain zinc.
  • Red meat: Beef, lamb contain zinc.
  • Bird: Chicken, turkey contain zinc.
  • Nuts and seeds: Pumpkin seeds, cedar nuts, almonds, peanuts contain zinc.
  • Legumes: Lentils, beans, chickpeas contain zinc.
  • Whole grain products: Oatmeal, brown rice contain zinc.
  • Dairy products: Milk, cheese contain zinc.

• How to include in the diet:

  • Use seafood in moderate quantities.
  • Eat red meat and poultry in moderate quantities.
  • Turn on nuts, seeds, legumes and whole grains in your diet.
  • Use dairy products in moderate quantities.

8. Omega-3 fatty acids: moisturizing and protecting the scalp.

Omega-3 fatty acids are essential fatty acids that are necessary for the health of the skin and hair. They help moisturize the scalp, reduce inflammation and contribute to a healthy hair growth.

• Hair health role:

  • Moisturize the scalp.
  • Reduce inflammation.
  • Contribute to a healthy hair growth.
  • Improve hair shine.

• Natural sources of omega-3 fatty acids:

  • Fat fish: Salmon, tuna, mackerel, sardines contain omega-3 fatty acids (EPA and DHA).
  • Flax seeds: An excellent source of omega-3 fatty acid (ALA), which can be transformed into EPA and DHA in the body.
  • Seeds of Chia: Also contain omega-3 fatty acid (ALA).
  • Walnuts: Contain omega-3 fatty acid (ALA).
  • Vegetable oils: Flue oil, walnut oil contain omega-3 fatty acid (ALA).

• How to include in the diet:

  • Eat fatty fish 2-3 times a week.
  • Add flax seeds and chia seeds to yogurt, porridge and other dishes.
  • Eat walnuts as a snack.
  • Use flaxseed and walnut oil and salad dressing.

9. Other important nutrients for hair health:

In addition to vitamins and minerals, other nutrients are important for hair health, such as:

• Protein: The main building material for hair. Use enough protein from meat, fish, eggs, legumes and nuts.
• Amino acids: Cysteine, methionine and lysine are especially important for hair health. They are found in products rich in protein.
• Silicon: Strengthens the hair and promotes its growth. Contained in cucumbers, pepper, onions, oats.
• Sulfur: Participates in the formation of keratin, the main protein of the hair. Contained in eggs, meat, fish, onions, garlic.

10. How to improve the absorption of vitamins and minerals:

• Balanced nutrition: Make sure your diet is diverse and contains all the necessary nutrients.
• Combination of products: Some products can improve the absorption of certain vitamins and minerals. For example, vitamin C improves iron absorption.
• Avoid deficit: Consult a doctor to eliminate the deficiency of vitamins and minerals.
• Healthy lifestyle: Maintain a healthy lifestyle, including sufficient sleep, regular physical exercises and stress management.
• Cooking: The method of cooking can affect the content of vitamins. Try to steam, cook or bake foods to save more nutrients.

11. Natural hair care products:

In addition to internal nutrition, external hair care using natural ingredients can contribute to the health and beauty of curls.

• Oils: Coconut oil, olive oil, argan oil, jojoba oil – nourish and moisturize the hair, give it shine and protect from damage.
• Honey: Moisturizes hair, gives it shine and has antibacterial properties.
• Eggs: We are rich in protein and biotin, strengthen hair and stimulate their growth.
• Avocado: Contains useful fats and vitamins, nourishes and moisturizes hair.
• Lemon juice: Gives the hair shine and lights up them.
• Apple vinegar: Cleans the scalp, removes the remaining shampoo and air conditioning, gives the hair shine.
• Herbal decoctions: Decoctions of chamomile, nettles, burdock, rosemary strengthen hair, stimulate their growth and give them brilliance.

12. The importance of consultation with a specialist:

Before making significant changes to your diet or using new hair care products, it is recommended to consult a doctor or a trichologist. They will help to determine your individual needs and choose the optimal plan for food and hair care.

13. Conclusion:

Hair health directly depends on a balanced diet and sufficient consumption of the necessary vitamins and minerals. Having turned on products rich in vitamins A, group B, C, D, E, iron, zinc and omega-3 fatty acids in your diet, you can provide your hair with the necessary nutrients for growth, strength and shine. Do not forget about external hair care using natural ingredients. Remember that the beauty of the hair begins from the inside!