Seasonal vitamins for hair health

Seasonal vitamins for hair health: Complete guidance

Chapter 1: Impact of Seasons on Hair Health

Hair, like other parts of our body, is affected by the environment. Seasonal changes have a significant effect on their condition, causing dryness, brittleness, loss and dullness. Understanding these seasonal factors and adaptation of a diet and hair care using targeted vitamins and minerals can significantly improve the health and appearance of your hair all year round.

1. Summer: exposure to ultraviolet radiation, salt water and chlorine

   • Ultraviolet (UV) radiation: The summer sun contains intensive UV radiation, which damages the hair cuticle, violating its protein structure (keratin). This leads to dryness, brittleness, loss of elasticity and fading of colored hair. UV radiation can also cause oxidative stress in the scalp, which affects hair growth.
   • Salt water: Sea water contains a high concentration of salt, which stretches moisture from the hair, making it dry, rigid and naughty. Salt can also irritate the scalp, leading to itching and peeling.
   • Chlorine: Chlorine water in the pools damages the hair cuticle, causing dryness, fragility and color change (especially in blondes, hair can acquire a greenish tint). Chlorine can also dry the scalp, causing irritation.
   • Recommendations: Hair protection from the sun (hats, scarves, sunscreen sprays), frequent moisture and the use of protective agents after bathing in the sea or pool.

2. Autumn: hair loss and preparation for winter

   • Telogene loss: In autumn, increased hair loss is often observed, known as heterogeneous loss. This is due to hormonal changes, stress after summer vacation and the preparation of the body for the winter period. The hair growth cycle accelerates, and more hair goes into the dormancy phase (bodyogen), and then falls out.
   • Dry air: A decrease in air humidity in the fall leads to dry hair and scalp. This can cause itching, peeling and dandruff.
   • Diet change: After the summer abundance of fresh fruits and vegetables, the autumn diet often becomes less diverse, which can lead to a deficiency of important nutrients for the health of the hair.
   • Recommendations: Support for hair growth with vitamins and minerals, moisturizing hair and scalp, balanced diet, and decreased stress.

3. Winter: dryness, brittleness and static electricity

   • Dry air: In winter, the air becomes especially dry due to heating in rooms and low temperatures on the street. This leads to dehydration, making it dry, brittle and subject to static electricity.
   • Cold wind: Cold wind dries the hair and scalp, enhancing dryness and peeling.
   • Wearing hats: The constant wearing of hats and other hats can lead to friction and damage to the hair, as well as to increase the production of skin fat and the appearance of dandruff.
   • Recommendations: The use of moisturizing masks and air conditioners, moisturizing air in the premises, careful combing of hair, proper care of scalp.

4. Spring: Restoration and hair growth

   • Improvement: In the spring, more fresh fruits and vegetables appear, which allows you to improve a diet and provide hair with the necessary nutrients for growth and recovery.
   • Increase in sunlight: An increase in daylight hours stimulates hair growth.
   • Recommendations: A balanced diet, a sufficient amount of vitamins and minerals, hair care after winter (restoring masks, haircuts of split ends).

Chapter 2: Key Vitamins and Minerals for Hair Health

Hair health depends on a balanced diet and sufficient receipt of certain vitamins and minerals. The deficiency of these substances can lead to hair loss, deceleration of growth, dryness, brittleness and other problems.

1. Vitamin A (Retinol):

   • Functions: Vitamin A is necessary for the growth and development of all cells in the body, including hair cells. It contributes to the production of sebum, which moisturizes the scalp and retains the hair healthy.
   • Sources: Liver, carrots, pumpkin, sweet potatoes, spinach, cabbage.
   • Deficiency: Dryness and brittle hair, deceleration of growth.
   • Cautions: Excess vitamin A can be toxic. Follow the recommended doses.

2. B vitamins B (Biotin, B12, Folic Acid, Niacin, Pantothenic Acid):

   • Biotin (B7): Participates in the metabolism of fats, proteins and carbohydrates necessary for hair growth.
     • Sources: Eggs, nuts, seeds, avocados, salmon, sweet potatoes.
     • Deficiency: Hair loss, thinning of hair, fragility of nails.
   • Vitamin B12 (cobalamin): It is necessary for the formation of red blood cells, which cause oxygen and nutrients to hair follicles.
     • Sources: Meat, fish, eggs, dairy products. Vegetarians and vegans should take additives with B12.
     • Deficiency: Hair loss, anemia, weakness.
   • Folic acid (B9): Participates in cell division and tissue growth, including hair follicles.
     • Sources: Leaf green vegetables, legumes, citrus fruits.
     • Deficiency: Slow down hair growth, anemia.
   • Niacin (B3): Improves blood circulation in the scalp, which promotes hair growth.
     • Sources: Meat, fish, poultry, nuts, seeds.
     • Deficiency: Hair loss, dermatitis.
   • Pantotenic acid (B5): Participates in the metabolism of fats and proteins necessary for the health of the hair.
     • Sources: Avocado, eggs, mushrooms, sweet potatoes.
     • Deficiency: Hair loss, gray hair.

3. Vitamin C (ascorbic acid):

   • Functions: Antioxidant protects the hair from damage caused by free radicals. Participates in the synthesis of collagen, which strengthens the hair. Improves the absorption of iron.
   • Sources: Citrus fruits, berries, pepper, broccoli, spinach.
   • Deficiency: Dryness and brittle hair, hair loss.

4. Vitamin D (calciferol):

   • Functions: Participates in the regulation of the hair growth cycle. Vitamin D deficiency is associated with hair loss.
   • Sources: Sunlight, fatty fish, eggs, enriched products. Many people need additives with vitamin D, especially in the winter months.
   • Deficiency: Hair loss, weakness, fatigue.

5. Vitamin E (Tokoferol):

   • Functions: Antioxidant protects the hair from damage caused by free radicals. Improves blood circulation in the scalp.
   • Sources: Vegetable oils, nuts, seeds, avocados, spinach.
   • Deficiency: Dryness and brittle hair.

6. Iron:

   • Functions: It is necessary for the formation of hemoglobin, which delivers oxygen to hair follicles. Iron deficiency is one of the most common causes of hair loss, especially in women.
   • Sources: Red meat, poultry, fish, legumes, spinach, enriched cereals.
   • Deficiency: Hair loss, anemia, weakness.
   • Cautions: Take supplements with iron only after consulting a doctor and taking tests. Excess iron can be harmful.

7. Zinc:

   • Functions: Participates in the growth and restoration of fabrics, including hair follicles. Supports the work of the sebaceous glands that moisturize the scalp.
   • Sources: Meat, seafood, nuts, seeds, legumes.
   • Deficiency: Hair loss, delay in growth, dandruff.

8. Selenium:

   • Functions: Antioxidant protects the hair from damage caused by free radicals. It is necessary for the normal functioning of the thyroid gland, which plays an important role in hair growth.
   • Sources: Brazilian nuts, seafood, meat, poultry.
   • Deficiency: Hair loss, deterioration of hair condition.
   • Cautions: Excess selenium can be toxic. Follow the recommended doses.

9. Copper:

   • Functions: Participates in the formation of melanin, pigment, which gives the hair color. Supports the health of hair and scalp.
   • Sources: Seafood, nuts, seeds, legumes, liver.
   • Deficiency: Premature gray hair, deterioration in hair condition.

10. Magnesium:

    • Functions: Participates in hundreds of biochemical reactions in the body, including hair growth. Helps reduce stress, which can lead to hair loss.
    • Sources: Leaf green vegetables, nuts, seeds, legumes, avocados.
    • Deficiency: Hair loss, muscle cramps, fatigue.

11. Protein:

    • Functions: Hair consists mainly of keratin, protein. Sufficient protein consumption is necessary for the growth and health of the hair.
    • Sources: Meat, poultry, fish, eggs, dairy products, legumes, tofu, film.
    • Deficiency: Hair loss, thinning of hair, brittleness.

Chapter 3: Seasonal vitamin complexes and additives

The choice of vitamin complexes and additives for hair health should be based on seasonal needs and individual characteristics of the body.

1. Summer vitamins:

   • Antioxidants: Vitamin C, vitamin E, selenium-to protect hair from damage caused by UV radiation and free radicals.
   • Moisturizing vitamins: Vitamin A, BIOTIN – to maintain the moisture of hair and scalp.
   • Zinc: To maintain the health of the scalp and protect against irritation caused by salt water and chlorine.
   • Recommendations: Complexes with antioxidants, additives with vitamin C, vitamin E and zinc.

2. Autumn vitamins:

   • B vitamins B: BIOTIN, B12, folic acid – to stimulate hair growth and prevent loss.
   • Iron: To maintain the level of hemoglobin and prevent hair loss.
   • Vitamin D: To regulate the hair growth cycle and improve mood.
   • Recommendations: Complexes for hair growth, additives with biotin, iron and vitamin D.

3. Winter vitamins:

   • Vitamin D: To compensate for the lack of sunlight and maintain immunity.
   • Vitamin A: To moisturize the scalp and hair.
   • Omega-3 fatty acids: To maintain the health of the scalp and hydration of hair.
   • Recommendations: Additives with vitamin D, vitamin A and omega-3 fatty acids.

4. Spring vitamins:

   • B vitamins B: To stimulate hair growth and improve the condition of the scalp.
   • Vitamin C: To maintain immunity and protect hair from damage.
   • Zinc: To maintain the health of the scalp and improve hair growth.
   • Recommendations: Complexes for hair growth, additives with vitamins of group B, vitamin C and zinc.

Chapter 4: Hair Health Diet in different seasons

Proper nutrition plays a key role in hair health. The inclusion of certain products rich in vitamins and minerals in the diet will help to maintain hair in good condition at any time of the year.

1. Summer diet:

   • Water: Drink enough water to maintain the moisturism of hair and scalp.
   • Fruits and vegetables: Eat more fresh fruits and vegetables rich in antioxidants (berries, citrus fruits, pepper, spinach).
   • Protein: Includ in the diet enough protein (fish, bird, eggs, legumes).
   • Omega-3 fatty acids: Eat fatty fish (salmon, mackerel, sardines) or take additives with omega-3 fatty acids.

2. Autumn diet:

   • Ground products: Red meat, poultry, fish, legumes, spinach.
   • Products rich in zinc: Meat, seafood, nuts, seeds, legumes.
   • Products rich in vitamin D: Fat fish, eggs, enriched products.
   • Nuts and seeds: We are rich in vitamins of group B, vitamin E and minerals.

3. Winter diet:

   • Products rich in vitamin D: Fat fish, eggs, enriched products.
   • Products rich in vitamin A: Liver, carrots, pumpkin, sweet potatoes.
   • Soups and broths: Moisturize the body and provide nutrients.
   • Nuts and seeds: Rich in vitamin E and omega-3 fatty acids.

4. Spring diet:

   • Leaf green vegetables: We are rich in vitamins of group B, vitamin C and iron.
   • Berries: Rich in antioxidants and vitamin C.
   • Products rich in zinc: Meat, seafood, nuts, seeds, legumes.
   • Eggs: Rich in protein, biotin and vitamin D.

Chapter 5: Additional hair care tips in different seasons

In addition to diet and vitamins, proper hair care plays an important role in their health and appearance.

1. Summer:

   • Sun protection: Use hats, shawls and sun sprays for hair.
   • Moisturization: Use moisturizing masks and air conditioners.
   • Protection against salt water and chlorine: Rinse your hair after bathing and use protective equipment.
   • Soft cleansing: Use soft shampoos that do not contain sulfates.

2. Autumn:

   • Moisturization: Use moisturizing masks and air conditioners.
   • Soft cleansing: Use soft shampoos that do not contain sulfates.
   • Scalp massage: Improves blood circulation and stimulates hair growth.
   • Avoid heat treatment: Reduce the use of hair dryers, ironing and painting.

3. Winter:

   • Moisturization: Use moisturizing masks and air conditioners.
   • Air moisture: Use air humidifiers in the rooms.
   • Avoid frequent washing: Wash your hair less often so as not to dry them.
   • Use indelible air conditioners: For additional protection and moisture.
   • Carefully comb your hair: Use combs with wide teeth.

4. Spring:

   • Recovery: Use restorative masks and air conditioners.
   • Haircut of split ends: To improve the appearance of hair.
   • Easy care: Go to lighter shampoos and air conditioners.
   • Sun protection: Start using the sun hairpins.

Chapter 6: Consultation with a specialist

Before you start taking any vitamin complexes or additives, it is recommended to consult a doctor or a trichologist. A specialist will help determine your individual needs and choose the optimal course of treatment.

• Diagnosis: The doctor may prescribe blood tests to determine the deficiency of vitamins and minerals.
• Individual approach: A specialist will help you choose vitamin complexes and additives, taking into account your individual characteristics and health status.
• Prevention of side effects: The doctor will help to avoid side effects from taking vitamins and minerals.

Following these recommendations and adapting your hair care to seasonal changes, you can maintain their health and beauty all year round. Remember that hair health is a reflection of the general condition of the body, so it is important to take care of yourself and adhere to a balanced lifestyle.

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