Hair health
Just as the diet plays an important role in the health of the body, it also plays an important role in the health of hair, hair needs a healthy diet balanced and integrated to be in good health, and know the hair healthy hair grows naturally from all the follicles of healthy scalp, which is It is easily breakable. The healthy scalp generally contains about 120,000-150,000 hairs, of which about 50-100 hairs per day fall naturally, but when the hair falls in large quantities it becomes noticeable. The health diet is important to maintain the health and strength of hair and prevent it from falling, and affects the lack of nutrients in the health of hair, and in this article the role of diet, specifically vitamins to maintain the health of hair.
Vitamins needed by hair
In general, hair needs to be healthy to all components of a healthy healthy diet, which includes all vitamins, and what are the most important vitamins for healthy hair and food sources:
- Vitamin B6 It is a widespread vitamin in many food sources, such as meat, poultry, fish, potatoes and other vegetables such as broccoli, carrots, tomato juice and some non-acidic fruits such as bananas, watermelon, plum juice, pulses, liver, And vitamin B6-fortified cereals such as fortified bread, soy products, and nuts.
- Vitamin B12 It is found in animal sources only, such as meat, poultry, fish, milk, cheese / eggs, as well as soy milk. Vitamin B12 is damaged by exposure to microwave radiation.
- Folic acid : It is found in vegetables and legumes, especially green leafy vegetables, especially spinach, asparagus, and broccoli. It can also be obtained from subsidized grain products (such as bread and flour), orange juice, whole wheat bread, and liver and seeds.
- Biotin : Biotin is important for the health of hair, and cause lack of falling, and the most important sources of food for the meat of internal organs, yolks, soybeans, fish and whole grains.
- Vitamin E : This vitamin is also necessary for the health of hair, and can get this vitamin from many sources of food, especially vegetable oils, and wheat germ oil is distinguished by its content of this vitamin, but it must be considered that this vitamin easy to damage heat and oxidation.
- Vitamin D : Some studies suggest a role for vitamin D in the hair growth cycle, but this role needs further scientific research to explain it, and this vitamin can be obtained by exposure to the sun for a sufficient period, without exaggerating the exposure period, or use sunscreen after passing (But not usually enough) such as milk, juice, fortified grains and fatty fish such as salmon and sardines, as well as fish liver oil, which is considered the richest food source in the sun. .
Eat supplements for healthy hair
Although the importance of vitamins for healthy hair, but eating supplements for hair is not necessary, and the best is to eat a balanced and balanced diet to ensure that the body to the full nutritional needs, and perhaps the biggest evidence of the importance of health diet for health of hair is the loss of hair that affect people When they lose weight quickly after a strict diet is very low in calories, and often these diets do not provide the needs of the body of all the nutrients that it needs, and therefore get hair loss. In the case of a healthy diet for weight loss, although hair loss can occur after losing 7 kg of body weight or more, but then restore health of hair in the case of good public health.
But eating supplements can improve hair growth, especially if you do not have a balanced, healthy diet. A study of healthy women who believe their hair is weak has been given twice a day for 180 days. CMOS improves hair growth.
Other important nutrients for hair health
- Protein: At any time, 90% of the hair is in a state of growth, as it continues on this case for 2-3 years, and then enters the resting phase, which lasts for about 3 months before falling, and if the diet Not containing enough protein, the proportion of hair that enters the stage of rest may become larger, which adversely affects the health of hair.
- Hair also needs iron, which can cause hair loss, as well as many minor mineral elements, such as selenium, which causes hair and nail fragility, copper, magnesium, and zinc, which causes hair loss.
- Omega-3 fatty acids: They are found in fatty fish, such as salmon, sardines, and in flax seeds, almonds and walnuts.
Note : It should be noted that hair loss can have many causes, such as some genetic causes, hormonal problems and others, and not necessarily be a nutritional cause.