Dehydrated hair or lack of shine,
Well maybe the problem lies inside...
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.
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Nutrition and hair health
The quality and beauty of our hair depends on the general 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 absorption of nutrients necessary for hair health and growth.
Scalp and hair health depends on a varied diet rich in B-complex vitamins and minerals.
Poorly nourished hair grows more slowly, becomes fragile, loses its vitality and detaches from the follicle.
Hair's mineral and trace element needs.
Calcium and silicon are involved in growth and
maintain the hair's strength.
Hair rich in silicon falls out less quickly and shines more.
The main dietary sources of calcium are cow and goat dairy products, calcium-fortified foods (rice and soy beverages), sardines and salmon with bones, green vegetables, legumes, oilseeds, and some fruits.
Iron levels should be monitored because hair loss is common in the presence of even mild anemia.
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 and regulating mineral of the nervous system.
Supplementing with magnesium may be helpful in cases where stress is a factor in hair loss.
Raw nuts, soybeans, and green and leafy vegetables contain the most.
Sulfur has a recognized anti-seborrheic action which is used in anti-dandruff products.
Cysteine, a water-soluble sulfur-containing 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. A zinc deficiency can increase hair loss and dandruff.
For a good zinc intake, eat whole grain cereals, brewer's yeast capsules, bran, and seafood regularly.
A healthy and balanced diet, reasonable hours of sleep and relaxation, good stress management and 30 minutes of physical activity per day,
will help extend the life of the hair, promote regrowth and stimulate keratin production.
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Hair's vitamin needs:
Vitamin B1 (thiamine) is important because it contains sulfur, an essential element for the synthesis of keratin.
Vitamin B2 (riboflavin) has a beneficial effect on hair growth and shine.
Its presence helps to control excessive sebum secretion.
Vitamin B3 (niacin) promotes oxygenation of the follicle capillaries, an important element for hair growth.
Vitamin B5 (pantothenic acid) is commonly used to help stop hair loss.
Vitamin B6 (pyridoxine) plays an anti-dandruff and anti-seborrheic role, and helps slow hair loss. It also promotes the use of valuable cysteine.
Biotin, often referred to as vitamin H and sometimes vitamin B8, is a sulfur-rich substance that is useful for treating seborrheic dermatitis and promoting hair regrowth.
Combined with vitamins B5 and B6, it is indicated for cases of alopecia.
Vitamin B12 should be considered, especially in the presence of anemia.
B vitamins are mainly obtained 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 the synthesis of collagen, strengthens the immune system, activates wound healing and increases iron absorption.
Fruits, tomatoes, peppers and cruciferous vegetables contain the most.
Vitamin D, often referred to as the “sunshine vitamin,” is essential for calcium absorption and contributes to the growth and maintenance of the skeleton.
Increase your intake 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.
The best dietary sources are cold-pressed oils, raw nuts and oilseeds.
Omega-3 and omega-6 essential fatty acids, formerly known as vitamin F, are essential for the structure of all our cells.
Their deficiency manifests itself in very dry skin and scalp, the presence of dandruff, brittle and dull hair.
The highest levels of iron are found in fish oils, cold-pressed oils, oilseeds and raw nuts.
Remember that it is first and foremost food that should nourish us, but that in the presence of a particular 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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