Vitamins and minerals for your hair

You can buy the best shampoos and balms, but the true beauty of your hair comes from within. If you starve or eat inappropriate foods, your hair may become thin, lose its shine, and split at the ends. On the contrary, if you eat foods that contain many vitamins and minerals, your hair will become healthier and brighter. What should we eat to provide the hair with all the necessary things? Keeping your body healthy is also good for your hair. There are products that have a big impact on you if you consume them regularly.

Minerals are necessary for our body because they stimulate certain activities of our body. Calcium, magnesium, manganese and potassium stimulate hair growth. You eat calcium if you eat beans, nuts, tofu, fish, brewer’s yeast or sesame seeds. Whole wheat, wheat germ, nuts, soy and green vegetables are good sources of magnesium. Manganese can be found in whole grain cereals, peas, fish, meat and eggs. Avocados contain both magnesium and potassium. To consume potassium, choose bananas, dates, dried fruits, potatoes, yogurt and brown rice.

Some minerals can even prevent hair loss (this is a serious problem for men and women). These minerals are chromium, iodine and iron. To eat enough iodine, you should choose dishes that contain iodized salt, garlic, fish, seaweed and algae. Brewer’s yeast, wholemeal bread, beef and liver skin needed a significant amount of chromium. Iron is also important. Products containing iron include fish, chicken, dried fruits, liver, green vegetables and whole grains.

Copper is needed to maintain the structure and color of the hair. Food sources of copper are green vegetables, eggs, whole grains, liver, beans, chicken and molluscs.

Our body needs vitamins and minerals. The vitamins B5, B6, B12 and biotin act against hair loss. Vitamin B5 and vitamin B6 hide in yeast, egg yolk, meat and whole grain cereals. Vegetables and liver are other sources of vitamin B6. Vitamin B12 can be found in eggs, chicken, fish and milk. The products you consume when you need biotin are almost the same: you must eat whole grains, milk, egg yolk, yeast, liver and rice. Biotin and Vitamin B5 also work against graying, while Vitamin B6 is used to make melanin, the material that gives your hair color.

Vitamins A, C and E are antioxidants that keep the scalp healthy. Good sources of vitamin A are spinach, cabbage, broccoli, milk, eggs, cheese, fish liver oil, peaches and apricots. Vitamin C is found in strawberries, citrus, pineapple, potatoes, tomatoes, melons, dark green vegetables and kiwi. Food sources of vitamin E are soy, nuts, dried beans, wheat germ oil, raw seeds, green leafy vegetables and cold-pressed vegetable oils.

Vitamin B3 enchants the blood circulation of the scalp and a better blood circulation accelerates the growth of the hair. By the way, normal scalp massage works the same way. Vitamin B3 is found in foods such as turkey, chicken, meat, brewer’s yeast, wheat germ and fish. Inositol helps the hair follicles to stay healthy. Liver, yeast, citrus fruits and whole grains are the food sources of this vitamin.

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