Seasonal vitamins for hair health

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Seasonal vitamins for hair health: Guide to maintain hair beauty all year round

Spring: Renaissance and detoxification for hair

After winter hibernation, when the hair often becomes dull and brittle, spring brings hope for revival. The sun shines brighter, and the body begins to produce more vitamin D, but this alone is not enough. It is necessary to focus on vitamins and minerals that support the growth of new hair and restore damaged.

• Vitamin B7 (Biotin): In the spring, when cells are actively divided, biotin plays a key role in the production of keratin, the main protein that makes up the hair. Biotin deficiency can lead to thinning and hair loss.

  • Sources: Eggs (especially yolk), nuts (almonds, walnuts), seeds (sunflower, pumpkin), avocados, sweet potatoes.
  • Dosage: The recommended daily dose (RSD) biotin varies, but usually is 30-100 μg. With deficiency, the doctor may prescribe a higher dose.
  • The mechanism of action: Biotin is involved in carboxylation, the process necessary for the synthesis of fatty acids, amino acids and glucose, which are construction blocks for cells, including hair cells. It also regulates the expression of genes associated with hair growth.
  • Spring recipes with biotin: Omlet with avocado and spinach, smoothies with almond milk and sunflower seeds, a salad of sweet potatoes and nuts.

• Vitamin C (ascorbic acid): Spring is the time when the body needs detoxification after winter. Vitamin C is a powerful antioxidant that protects hair follicles from damage to free radicals caused by environmental pollution and UV radiation. It also helps to absorb iron important for hair growth.

  • Sources: Citrus fruits (oranges, grapefruits, lemons), strawberries, kiwi, bell pepper, broccoli, spinach.
  • Dosage: Vitamin C RSD is 75 mg for women and 90 mg for men. Smokers need more.
  • The mechanism of action: Vitamin C is a cofactor of enzymes involved in the synthesis of collagen, a protein necessary for the structure of the hair. It also neutralizes free radicals, preventing oxidative stress, which can damage the hair follicles.
  • Spring recipes with vitamin C: Strawberry and spinach salad with citrus dressing, smoothies with kiwi and orange, fried bell pepper with broccoli.

• Zinc: Spring hair loss is a common problem. Zinc plays an important role in the growth and restoration of fabrics, including hair follicles. It also helps to maintain the function of the sebaceous glands, which ensure hydration of the scalp and hair.

  • Sources: Oysters, beef, pumpkin seeds, cedar nuts, lentils, chickpeas.
  • Dosage: Zinc RSD is 8 mg for women and 11 mg for men.
  • The mechanism of action: Zinc is a cofactor of many enzymes involved in the synthesis of DNA and proteins necessary for the growth of hair cells. It also regulates the production of skin fat and has anti -inflammatory properties.
  • Spring recipes with zinc: Lenthic salad with pumpkin seeds, humus with chickpeas and olive oil, beef with vegetables.

• Iron: Fatigue and weakness characteristic of spring can be a sign of iron deficiency, which also leads to hair loss. Iron is necessary for the transfer of oxygen to hair follicles, nourishing them and maintaining growth.

  • Sources: Red meat (beef, lamb), poultry (chicken, turkey), seafood (mollusks, oysters), spinach, lentils, beans. It is important to use products rich in vitamin C to improve iron absorption.
  • Dosage: Iron RSD is 18 mg for women and 8 mg for men. Women during menstruation requires more iron.
  • The mechanism of action: Iron is a component of hemoglobin, which transfers oxygen in the blood. Oxygen is necessary for metabolic processes in hair follicles that provide them with energy for growth. Iron deficiency leads to oxygen starvation of follicles, which slows down growth and leads to hair loss.
  • Spring recipes with iron: Spinach salad with fried chicken and citrus dressing, lentil soup with vegetables, beef with broccoli and Bulgarian pepper.

Summer: Sun protection and hair moisture

Summer is the time of active rest in the sun. UV radiation can damage the hair structure, making it dry, brittle and faded. It is important to protect the hair from the sun and maintain their moisturizing.

• Vitamin E (Tokoferol): A powerful antioxidant that protects the hair from damage to free radicals caused by UV radiation. It also improves blood circulation in the scalp, contributing to the growth of hair.

  • Sources: Vegetable oils (sunflower, olive, almond), nuts (almonds, hazelnuts), seeds (sunflower), avocado, spinach.
  • Dosage: Vitamin E RSD is 15 mg.
  • The mechanism of action: Vitamin E neutralizes free radicals formed under the influence of UV radiation and other environmental factors. It also improves blood circulation in the scalp, providing hair follicles with nutrients and oxygen.
  • Summer recipes with vitamin E: Avocado salad and sunflower seeds, seasoned with olive oil, smoothies with almond milk and spinach, fried vegetables with almond oil.

• Omega-3 fatty acids: Supporting hair moisturizing from the inside, making them brilliant and elastic. They also have anti -inflammatory properties that can help with scalp problems, such as dandruff.

  • Sources: Fat fish (salmon, mackerel, sardines), linen seed, chia seeds, walnuts.
  • Dosage: It is recommended to use 1-2 grams of omega-3 fatty acids per day.
  • The mechanism of action: Omega-3 fatty acids are components of cell membranes and are involved in the regulation of inflammatory processes. They also contribute to the production of sebum, which moisturizes the scalp and hair.
  • Summer recipes with omega-3: Salad from salmon with avocados and linseed oil, smoothies with chia seeds and berries, walnuts as a snack.

• Vitamin A (Retinol): It is necessary for the growth of all cells, including hair cells. It also helps sebaceous glands produce skin lard, which moisturizes the scalp and hair. It is important not to abuse vitamin A, since its excess can lead to hair loss.

  • Sources: Carrots, sweet potatoes, pumpkin, spinach, kale cabbage, mango, apricots, liver.
  • Dosage: Vitamin A RSD is 900 mcg for men and 700 μg for women.
  • The mechanism of action: Vitamin A regulates the differentiation and proliferation of cells necessary for hair growth. It also contributes to the production of sebum, which moisturizes and protects the hair.
  • Summer recipes with vitamin A: Carrot juice, pumpkin and spinach salad, fried sweet potatoes.

• Water: In summer, it is especially important to maintain the body’s water balance. Dehydration can lead to dry hair and brittle hair. Drink enough water during the day.

  • Recommendations: It is recommended to drink at least 8 glasses of water per day. In hot weather, you need to drink more.
  • The mechanism of action: Water is necessary for all cellular processes, including hair growth. It also moisturizes the scalp and hair, preventing their dryness and brittleness.
  • Summer refreshing drinks: Water with lemon and mint, cucumber lemonade, green tea.

Autumn: Strengthening and food for hair

Autumn is the time when the body is preparing for the winter. It is important to strengthen the hair and provide them with the necessary nutrients in order to prevent their loss and brittleness.

• B vitamins B: Vitamins B3 (Niacin), B5 (pantotenic acid), B6 ​​(pyridoxine) and B12 (cobalamin) are especially important for hair health. They participate in the metabolism of energy and contribute to the growth of healthy hair.

  • Sources: Meat, poultry, fish, eggs, dairy products, whole grain products, legumes, nuts, seeds, green leafy vegetables.
  • Dosage: RSD of B vitamins varies depending on a specific vitamin. It is important to adhere to the recommended dosages.
  • The mechanism of action: B vitamins are involved in the metabolism of carbohydrates, fats and proteins, providing hair cells. They also regulate the production of hormones and enzymes necessary for the growth and health of hair.
  • Autumn recipes with group B vitamins: Oatmeal with nuts and seeds, chicken soup with vegetables, lentil salad with mushrooms.

• Silicon: A mineral that strengthens hair and nails. It also contributes to the formation of collagen important for the structure of the hair.

  • Sources: Oats, barley, rice, millet, cucumbers, onions, bell pepper, green beans.
  • Dosage: The recommended daily dose of silicon is not set, but it is usually considered safe to use 20-50 mg per day.
  • The mechanism of action: Silicon is involved in the formation of collagen and keratin, proteins that make up the hair. It also strengthens the connective tissue supporting the hair follicles.
  • Autumn silicon recipes: Oat porridge with berries, a salad of cucumbers and bell pepper, rice pudding.

• Copper: It is necessary for the formation of melanin, pigment, which gives the hair color. The shortage of copper can lead to premature gray hair.

  • Sources: The liver, seafood (oysters, crabs), nuts, seeds, legumes, mushrooms, dark chocolate.
  • Dosage: RSD copper is 900 mcg.
  • The mechanism of action: Copper is a cofactor of the enzyme tyrosinase, which is involved in the synthesis of melanin. Melanin determines the color of the hair and skin.
  • Autumn recipes with copper: Mushroom soup, salad with nuts and seeds, dark chocolate as a dessert.

• Protein: The main building material for hair. Use enough protein during the day to provide the hair with the necessary building material.

  • Sources: Meat, poultry, fish, eggs, dairy products, legumes, nuts, seeds.
  • Dosage: It is recommended to consume 0.8 grams of protein per kilogram of body weight.
  • The mechanism of action: The protein is broken down into amino acids, which are used to synthesize keratin, the main protein that makes up the hair.
  • Autumn recipes with protein: Chicken with vegetables, lentil soup, an omelet with mushrooms.

Winter: protection against dryness and brittleness for hair

In winter, the hair is exposed to cold, dry air and heating, which makes it dry, brittle and dull. It is important to protect the hair from these factors and provide it with the necessary nutrients.

• Vitamin D (calciferol): In winter, when there is little sunlight, the level of vitamin D in the body may decrease, which can lead to hair loss. Vitamin D is involved in the growth of cells and the regulation of the immune system, which plays a role in the health of hair follicles.

  • Sources: Bold fish (salmon, mackerel, sardines), egg yolk, enriched products (milk, yogurt, orange juice), vitamin D.
  • Dosage: Vitamin D RSD is 600 IU (international units). In the winter months, a higher dose may be required.
  • The mechanism of action: Vitamin D binds to vitamin D receptors in hair follicles and regulates the expression of genes associated with hair growth. He also plays a role in immune regulation, which can affect the health of the scalp.
  • Winter recipes with vitamin D: Baked salmon, omelet with egg yolk, enriched yogurt with fruits.

• Vitamin K2 (Menahinon): Often underestimated vitamin, playing an important role in the health of bones and hair. It helps to transport calcium to bones and teeth, preventing its deposition in soft tissues, such as hair follicles.

  • Sources: NATTO (fermented soybeans), solid cheeses, egg yolk, liver, chicken, beef.
  • Dosage: The recommended daily dose of vitamin K2 is 90-120 μg.
  • The mechanism of action: Vitamin K2 activates proteins involved in calcium metabolism, such as osteocalcin and matrix GLAC (MGP). These proteins help transport calcium to bones and teeth and prevent its deposition in soft tissues. The accumulation of calcium in hair follicles can lead to their hardening and impaired hair growth.
  • Winter recipes with vitamin K2: Omlet with egg yolk and cheese, chicken soup with liver, Nato as a side dish.

• Selenium: An antioxidant that protects the hair from damage by free radicals. It is also necessary for the function of the thyroid gland, which plays an important role in hair growth.

  • Sources: Brazilian nuts, seafood (tuna, cod, shrimp), meat (beef, pork, chicken), sunflower seeds.
  • Dosage: Selena RSD is 55 μg. It is important not to abuse selenium, since its excess can lead to hair loss.
  • The mechanism of action: Selenium is a component of glutathioneperoxidase enzymes that protect cells from oxidative stress. It is also necessary for the production of thyroid hormones that regulate metabolism and hair growth.
  • Winter recipes with selenium: Tuna with vegetables, rice shrimp, Brazilian nuts as a snack.

• Magnesium: Participates in many enzymatic reactions in the body, including those necessary for hair growth. It also helps to reduce stress that can cause hair loss.

  • Sources: Green leaf vegetables (spinach, cabbage), nuts, seeds, avocados, dark chocolate, legumes, whole grain products.
  • Dosage: Magnesium RSD is 400-420 mg for men and 310-320 mg for women.
  • The mechanism of action: Magnesium is involved in the synthesis of DNA and RNA necessary for the growth of hair cells. It also helps to regulate the level of cortisol, stress hormone, which can negatively affect hair growth.
  • Winter recipes with magnesium: Spinach salad with nuts and avocado, oatmeal with sunflower seeds, dark chocolate as a dessert.

The regular use of these vitamins and minerals, as well as maintaining a healthy lifestyle, will help you preserve the beauty and health of hair all year round. It is important to remember that before taking any additives, you need to consult a doctor in order to make sure of their safety and effectiveness for you.