Vitamins and health of hair
When it comes to hair care and the many products that fill the market for this purpose, it is best to shorten the cost of these products and go to the food section, healthy nutrition gives natural beauty and health of hair , Where diet plays an important role in the health of hair, which needs a healthy balanced and integrated diet to maintain his health and strength , Healthy hair is the hair that grows naturally from all the follicles of a healthy scalp without being easily breakable , And when you get enough amounts of vitamins and minerals a day, the body works better, which maintains the luster of hair .
Perhaps the clearest evidence of the importance of balanced and integrated health diet for hair health is loss of hair and loss of people who follow a strict low calorie diet for weight loss, as these diets often do not provide the needs of the body of all the nutrients that need, and therefore affect On hair health and cause its fall , And lack of energy in the body causes its inability to provide energy for hair growth . In the case of a healthy diet for weight loss, it has been found that hair loss can occur after loss of 7 kg or more body weight, but can restore the health of hair if the public health is good .
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, this fall is noticed , Where nutrient deficiencies affect hair health , Knowing that hair loss can have many causes that may not be related to nutrition, such as some genetic causes, hormonal problems and others , And in the event of hair loss in large quantities, should be consulted with the doctor to find out the cause of this loss and access to appropriate treatment . In this article we will talk about the most important vitamins that play an important role in the health of hair and its nutritional sources.
Vitamins needed for healthy hair
In general, hair needs to be healthy to a balanced and varied healthy diet, including all the nutrients necessary for overall body health , We will talk about some important vitamins for hair health and nutritional sources, knowing that hair health does not need to focus on a particular type of vitamins alone, and you must get all the daily needs of all vitamins, minerals, carbohydrates, proteins, healthy fats and water to maintain healthy hair , And from these vitamins we mention the following:
- Vitamin B6 : Which is widely seen in many different foods , Such as meat, poultry, fish, potatoes and other vegetables, such as tomato juice, carrots, and some fruits, such as bananas, melons, plum juice, legumes, liver, , Nuts .
- Vitamin B12 : Which is characterized by being located in animal sources only, which include meat, poultry, fish, milk, cheese and eggs, in addition to being in some of the plant products that are supported, such as soy milk supported. Care must be taken to avoid using microwave cooking to maintain vitamin B12 in foods .
- Folic acid : Which can be obtained when eating vegetables and legumes, specifically green leafy vegetables, which is considered one of the best sources , Especially in spinach, asparagus and broccoli. In addition, subsidized grain products (such as bread, flour flour), orange juice and whole wheat bread are good sources for it , Which is also found in liver and seeds .
- Biotin: The symptoms of multiple biotin deficiency include hair loss, so getting daily needs of it is necessary to maintain hair health and prevent its fall. Its main sources of food are internal organ meat, egg yolks, soybeans, fish and whole grains .
- Vitamin E: which is also essential for hair health , And its sources include many foods, but vegetable oils and food products containing it is one of the most important sources in the diet, and wheat germ oil is distinguished by its content, while taking care of its sources fresh, as it is fast damage to oxidation and heat, as happens in the case of frying With oil .
- Vitamin D: Some preliminary studies suggest a role for vitamin D in the hair growth cycle, but this role requires further scientific studies , And this vitamin can be obtained from nature through adequate exposure to the sun, and can be obtained from some food sources such as fortified milk, fortified fruit juices, and supported grains , In addition to fatty fish such as sardines and salmon And its oils .
Health supplements for hair health
Although all nutrients are important for healthy hair, the majority of dietary supplements sold for skin health, hair and nails contain mainly biotin, vitamin A, vitamin E, and vitamin D, in addition to iron. It should be noted here that the focus on a certain type of vitamins to maintain the health of hair is not a correct behavior, and the intake of dietary supplements for health of hair may not be justified in many cases , Despite the importance of vitamins for healthy hair, but eating a balanced and balanced diet that gives the body all its needs of all nutrients is the basis and the best If the diet is integrated, healthy and balanced, it provides fruits, vegetables, grains, soft proteins and healthy fats, eating supplements for hair health is not necessary. Focusing on or consuming a particular vitamin or mineral may have some drawbacks. The condition of vitamin or other mineral component in the body causing deficiency, the most prominent examples of zinc intake in large quantities, which causes a shortage of copper, which plays an important role in bone health.
In the absence of a healthy diet, supplementation can improve hair growth and health. In a study of healthy women who believe their hair weakens, a supplement was given twice daily for 180 days. Good hair growth .
Acting on Glynes A. (2012 ” A Double-blind, Placebo-controlled Study Evaluating the Efficacy of an Oral Supplement in Women with Self-perceivable Thinning Hair The Journal of Clinical and Aesthetic Dermatology / 5/11 / Pages 28-34.
For an article on Amaris J. / Mayo Clinic / Get Radiant Hair, Skin and Nails Naturally / 2015 / mayoclinichealthsystem.org/hometown-health/speaking-of-health/get-radiant-hair-skin-and-nails-naturally.
Mayo Clinic Staff / Mayo Clinic / Hair Loss / 2015 / www.mayoclinic.org/diseases-conditions/hair-loss/basics/definition/con-20027666.