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
Calcium and silicon participate in hair growth and maintain hair strength.
A hair rich in silicon falls out less and shines more.
Primary dietary sources of calcium include cow and goat dairy products, calcium-enriched foods (rice and soy beverages), sardines and salmon with bones, green vegetables, legumes, nuts, and certain fruits.
Iron requires attention, as even mild anemia can lead to hair loss.
Note that certain nutrients are necessary for iron assimilation, such as vitamin C, folic acid, vitamin B6, and B12.
Increase your consumption of whole grain cereals and vegetables.
Magnesium is a protective mineral that regulates the nervous system.
An excess of magnesium can be useful when stress is a factor in hair loss.
Raw nuts, soybeans, green leafy vegetables, and greens contain the most magnesium.
Sulfur has a recognized anti-seborrheic action, utilized in anti-dandruff products.
Cysteine, a water-soluble sulfur-containing amino acid, plays a crucial role in keratin structure and is essential for hair renewal.
In your meals, incorporate more cruciferous vegetables (cabbage, cauliflower, Brussels sprouts), onions, garlic, eggs, and legumes.
Zinc is also important. Zinc deficiency can worsen hair loss and dandruff formation.
For a good supply of zinc, regularly consume whole grain cereals, brewer's yeast capsules, bran, and seafood.
A balanced diet, reasonable sleep and relaxation, effective stress management, and 30 minutes of physical activity per day will contribute to prolonging hair life, promoting regrowth, and stimulating keratin production.
Vitamin Needs for Hair:
Vitamin B1 (thiamine) is important as it contains sulfur, an essential element for keratin synthesis.
Vitamin B2 (riboflavin) has a beneficial effect on hair growth and shine.
Its presence helps control excessive sebum secretion.
Vitamin B3 (niacin) promotes capillary oxygenation in the follicle, an important element for hair growth.
Vitamin B5 (pantothenic acid) is frequently used to help stop hair loss.
Vitamin B6 (pyridoxine) is anti-dandruff and anti-seborrheic, contributing to slowing hair loss. It also promotes the use of valuable cysteine.
Biotin, often called vitamin H and sometimes vitamin B8, is sulfur-rich and useful for addressing seborrheic dermatitis and promoting hair regrowth.
When combined with vitamins B5 and B6, it's recommended for cases of alopecia.
Consider vitamin B12, especially in the presence of anemia.
Vitamins from the B group are primarily found in 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, promotes wound healing, and enhances iron absorption.
Fruits, tomatoes, peppers, and cruciferous vegetables are the primary sources of vitamin C.
Vitamin D, often referred to as the "sunshine vitamin," is essential for calcium absorption and contributes to skeletal growth and maintenance.
Increase your consumption of fish liver oil, eggs, mushrooms, and dairy products.
Vitamin E, another antioxidant vitamin, is known to improve cutaneous microcirculation, favoring hair bulb nutrition and hair growth.
Cold-pressed oils, raw nuts, and oily seeds are the best dietary sources.
Essential omega-3 and omega-6 fatty acids, formerly known as vitamin F, are crucial for the structure of all our cells.
Deficiency manifests as very dry skin and scalp, the presence of dandruff, brittle and lackluster hair.
Fish oils, cold-pressed oils, oily seeds, and raw nuts are the primary sources.
Remember that primarily it's food that should nourish us, but in the presence of specific health issues, vitamin and mineral supplements might be indicated.
A competent naturopath can provide guidance.
Know that what promotes hair health can help save it and also ensure the quality of nails and skin.
