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Hair Care
Hair loss: Nutrition, vitamins and hair health
By Luc Vincent
Dehydrated hair or lack of shine, well, the problem might be within...
Discover the complete list of foods, vitamins, minerals, and other factors that have the most beneficial effects on the health and appearance of your hair.
Nutrition and Hair Health
The quality and beauty of our hair depend on the overall state of our health.
Significant stress, regular use of certain medications, hormonal changes, diet, excessive consumption of coffee, alcohol, salt, or sugar can disrupt the assimilation of the necessary nutrients for hair health and growth.
The health of the scalp and hair relies on a varied diet rich in B vitamins and minerals.
When undernourished, hair grows slower, becomes fragile, devitalized, and detaches from the follicle.
Mineral and Trace Element Needs for Hair
Silicon-rich hair falls out less quickly and shines more.
The main food sources of calcium are cow and goat milk products, calcium-fortified foods (rice and soy beverages), sardines and salmon with bones, green vegetables, legumes, oil seeds and certain fruits.
Iron should be monitored because even mild anemia is associated with frequent hair loss.
Note that certain nutrients are necessary for iron absorption, such as vitamin C, folic acid and vitamins B6 and B12.
Increase your intake of whole grains and vegetables.
Magnesium is a protective mineral and regulator of the nervous system.
Extra magnesium can be helpful in cases where stress is a factor in hair loss.
Raw nuts, soybeans, and green and leafy vegetables contain the most magnesium.
Sulfur has a recognized anti-seborrheic action which is used in anti-dandruff products.
Cysteine, a water-soluble sulfur amino acid, plays an essential role in the structure of keratin and is very important for hair renewal.
At meals, eat more cruciferous vegetables (cabbage, cauliflower, Brussels sprouts), onions, garlic, eggs and legumes.
Zinc is also important.
Zinc deficiency can lead to increased hair loss and dandruff.
For a good zinc intake, eat whole grain cereals, brewer's yeast capsules, bran and seafood regularly.
A healthy, balanced diet, reasonable sleep and relaxation, good stress management and 30 minutes of physical activity a day
will help extend the life of the hair, promote regrowth and stimulate keratin production.
The vitamins your hair needs:
Vitamin B1 (thiamine) is important because it contains sulfur, an element that is essential for the synthesis of keratin.
Vitamin B2 (riboflavin) has a beneficial effect on hair growth and shine.
Its presence helps to control the exaggerated secretion of sebum.
Vitamin B3 (niacin) promotes the oxygenation of the capillaries of the follicle, an important element for hair growth.
Vitamin B5 (pantothenic acid) is frequently used to help stop hair loss.
Vitamin B6 (pyridoxine) plays an anti-dandruff and anti-seborrheic role, and helps slow down hair loss.
It also promotes the use of the precious cysteine.
Biotin, often called vitamin H and sometimes vitamin B8, is a substance rich in sulfur, useful to remedy seborrheic dermatitis and promote hair growth.
Associated with vitamins B5 and B6, it is indicated for cases of hair loss.
Vitamin B12 should be considered, especially in the presence of anemia.
B vitamins come mainly from whole grain cereals, sprouted foods, fresh green vegetables, seaweed, mushrooms, brewer's yeast, liver and lean meats.
Vitamin C is an antioxidant vitamin that participates in collagen synthesis, strengthens the immune system, activates wound healing and increases iron absorption.
Fruits, tomatoes, peppers and crucifers contain the most vitamin C.
Vitamin D, often referred to as the "sunshine vitamin", is essential for calcium absorption and is involved in the growth and maintenance of the skeleton.
Increase your consumption of fish liver oil, eggs, mushrooms and dairy products.
Vitamin E, another antioxidant vitamin, is known to improve skin microcirculation, which promotes hair bulb nutrition and hair growth.
First cold-pressed oils, raw nuts and oil seeds are the best food sources.
Omega 3 and omega 6 essential fatty acids, formerly called vitamin F, are essential to the structure of all our cells.
Their deficiency manifests itself by very dry skin and scalp, the presence of dandruff, brittle and lackluster hair.
Fish oils, first cold-pressed oils, oil seeds and raw nuts contain the most.
Remember that food is the most important source of nutrition, but if you have a specific health problem, vitamin and mineral supplements may be indicated.
A competent naturopath will be able to advise you.
Know that what promotes healthy hair can help save it and also ensures the quality of nails and skin.
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