In the majority of people, the state of their own hair causes discontent. The reasons for this can be very different, but the main reason is the lack of necessary vitamins. Their presence prevents dandruff and hair loss. If the body lacks vitamins for hair, then they become thin, brittle, ugly, too fat or too dry.
Let's understand everything in detail.
One of the most important, of course, is vitamin A. It provides immunity and the health of vital organs. Its lack leads to loss of shine and hair loss. They become brittle and dry, dandruff may occur. About 1 mg per day is needed for the body. There is a lot of it in the liver, egg yolks, milk, cream and butter. Just keep in mind that skim milk practically does not contain it.
Vitamin B2 gives a fresh and healthy look to your hair. With a lack of it, the tips become dry, and the roots become oily. Vitamin B2 needs to be given increased attention, since it is consumed faster than other hair vitamins. It is necessary for an adult 2 mg per day and it is found in eggs, bread, dairy products, meat and especially a lot of it in the liver.
Vitamin B3 contributes to the formation of pigments in the hair. Its deficiency leads to early graying and impaired growth. A day should be consumed in an amount of 50 to 100 mg. It is found in brewer's yeast, whole grains, peanuts, liver and fish. Especially a lot of it in beef.
Dry head and itching prevent vitamin B6 . Most of it is found in dry yeast, whole grains, as well as in fish, chicken, pork, offal, eggs, vegetables, nuts, soy and bananas.
Vitamin B9 promotes hair growth. Its lack not only negatively affects the body, but also makes a person pale. The necessary daily balance should be at the level of 0.2-0.3 mg. A sufficient amount of it is found in food yeast, cottage cheese, vegetables, cheeses and fish.
Vitamin B10 helps well in normal coloring and hair growth. Its daily norm with a balanced diet is replenished itself, but if vitamins for hair nail growth are additionally needed, then use egg yolks, dairy products, brewer's yeast, potatoes, rice, nuts and fish.
Vitamin E affects the nutrition of hair follicles . Growth, appearance and color depend on it. A large lack of it in the body leads to their loss. His need is 15 mg per day, and he belongs to the group of vitamins against hair loss. It is mainly found in plant foods, most of all in sunflower oil. Also there is a lot of it in tomatoes, peas, parsley, spinach, rosehip seeds.
Vitamin F fights dandruff and hair loss. In addition, other hair vitamins with it are much better absorbed and significantly increase the activity of its action. To maintain the necessary balance in the body, you need to use sunflower seeds, almonds, peanuts, walnuts, as well as vegetable oils from flax seed, ovary of wheat and soybeans.
Protects bulbs from the destruction of vitamin C. It also helps the body absorb iron. It is found in large quantities in rosehips, black currants, sea buckthorn, citrus fruits, sweet peppers, cherries, cabbage and sorrel.
To prevent hair loss and baldness, vitamin H (biotin) is required. It is enough in the liver and kidneys, cow and goat milk, dairy products, oatmeal, soy, chicken eggs.
A large set of trace elements necessary for growth, as well as hair vitamins are found in beef and lamb. In this combination, it is not found anywhere else. Play it in synthetic additives does not work. Therefore, to make your hair stronger and thicker, eat more meat.