Healthy hair primarily depends on balance of vitamins and minerals in the body. And many forget this, especially not caring about, and enough essential vitamins we consume. Hair does not complain and did not express his dissatisfaction with pain, unlike any other organ in our body. Nevertheless, the appearance of hair can say a lot. Dim, lifeless hair which tends to split and fall is not necessarily the result of improper care, endless hot dryers and pilings, it is often the result of a lack of any nutrient.
Trichologists (Specialists hair treatment) will help you understand what Vitamins and Minerals that is responsible for, and what foods to please their content can not only hair but also the whole body.
For starters, let's eliminate confusion about what hair - its dead tissue and dead cells in the diet do not need. Of course, the hair, in fact, a derivative of horny skin and 97% is composed of keratin, which is none other than the fibrillar protein has an unusual insolubility and mechanical strength (which is why healthy hair strength comparable to aluminum). But this is only the visible part of the hair, the so-called core. The entire structure of the hair is quite a complex system and demands the proper attention, care and a balanced diet.
Thus, the core group of vitamins that provide healthy and hair growth are B group vitamins. Vitamins many of these, and each affects the hair in his own way
These were the main vitamins required for healthy hair growth. But, in addition to vitamins and minerals are also needed:
It should be noted that, unfortunately, in today's environment and the rhythm of life to get all the necessary vitamins and minerals just from foods is very difficult. Therefore it is sometimes necessary to guzzle complex of vitamins and minerals but not randomly, but a planned course, it is desirable to pre- consultation with Trichologists physician or therapist, because at random to determine exactly what vitamins and minerals lacking in your body is virtually impossible.
Author:
Julien Ryan
Resources
Dr. David Kingsley (Member of the prestigious American Academy of Dermatology)
Joanna Garrison (Member of I.A.T, Los Angeles)
Patricia Castay (Member of I.A.T, Washington D.C)
Published Date: 11.10.2011
Trichologists (Specialists hair treatment) will help you understand what Vitamins and Minerals that is responsible for, and what foods to please their content can not only hair but also the whole body.
For starters, let's eliminate confusion about what hair - its dead tissue and dead cells in the diet do not need. Of course, the hair, in fact, a derivative of horny skin and 97% is composed of keratin, which is none other than the fibrillar protein has an unusual insolubility and mechanical strength (which is why healthy hair strength comparable to aluminum). But this is only the visible part of the hair, the so-called core. The entire structure of the hair is quite a complex system and demands the proper attention, care and a balanced diet.
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| vitamins for hair |
- B1 (thiamin) - Thiamine plays an important role in the metabolism of fats and carbohydrates, it is necessary for normal transmission of nerve signals, as well as for copying the genetic information is transferred from one cell to another in their division. Hair lack of thiamine in the body affects the special brittle hair and a dull, unattractive color. The main source of thiamine is cereal grain variety, beans, nuts, brewer's yeast, liver and pork. The daily requirement is 1.4-2.4 mg, depending on the amount of carbohydrates and a balanced diet.
- B2 (riboflavin) - Riboflavin is also involved in metabolic processes and plays an important role in redox reactions. If there is insufficient vitamin B2 hair quickly reaches at the roots and the tips of the hair become dry. Most of riboflavin found in meat, especially liver and kidney, as in dairy products, eggs and bread. The daily requirement for adults is 2 mg.
- B3 (niacin / nicotinic acid, vitamin PP) - Vitamin B3 is involved in many oxidative reactions and is responsible for the formation of pigment in the hair. So, when his lack of hair begins to turn gray early and violated their growth. The daily rate for adult 10-20 mg. Found in meat, fish (salmon, herring), and grains.
- B5 (pantothenic acid) - Pantothenic acid is essential for the synthesis of fatty acids, steroid hormones, acetylcholine, and other compounds involved in many reactions of carbohydrate, fat and protein metabolism. Hair Vitamin B5 is important because increasing their oxygen supply, as well as strengthens the hair follicle. Adult per day to 8-10 mg. Pantothenic acid are particularly rich in the kidney, liver, egg yolks, eggs, wheat, peanuts, and cauliflower and tomatoes.
- B6 (pyridoxine) - Pyridoxine promotes the proper absorption of fat and protein, essential amino acids in the conversion of niacin, the correct synthesis of nucleic acids that prevent aging. The merits of this vitamin much. On his head defect can affect itching, Sense dry scalp and as a consequence of the formation of Dandruff. The best natural sources of pyridoxine - a liver, meat, brewer's yeast, corn, melon, cabbage, milk and eggs. Daily requirement - 1.6-1.8 mg.
- B9 (folic acid) - Folic acid is an important factor in cell proliferation, thereby contributing to hair growth. Daily requirement of 0.2-0.4 mg. Is contained mainly in fruits and leafy green plants (spinach, cabbage, lettuce), also in milk, cottage cheese, eggs and fish.
- B10 (para-aminobenzoic acid) - Vitamin B10 improves the nutrition of the skin, improves skin tone, preventing premature aging and fading. He not only has a positive effect on the scalp, but also maintains the natural color of hair prevents early graying and contributes hair growth. Vitamin B10 is found in many foods, but more in the liver, egg yolk, rice, brewer's yeast, carrots, nuts, potatoes and fish.
- B12 (Kobalamin) - Kobalamin directly involved in cell division. Therefore, to overestimate its impact on the hair is simply impossible. Its deficiency leads not only to itching and dry scalp, but also causes focal alopecia (Hair loss). Vitamin B12 is found only in foods of animal origin.
These were the main vitamins required for healthy hair growth. But, in addition to vitamins and minerals are also needed:
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| how to make hair grow faster |
- Iron- The main biological function of iron is involved in oxidative processes and the transport of oxygen. Due to lack of iron hair begins to split, fade and fall. With iron deficiency often encountered by women, and it is the most common cause of female baldness. The daily need for iron man (6-20mg) are more than covered by such foods as meat, liver, eggs, beets, spinach, prunes and raisins.
- Zinc - Zinc controls the secretion of male sex hormones, which causes excess hair loss. Zinc also regulates the activity of the sebaceous glands. Therefore, this trace element is very important for hair health. In the human body zinc comes from meat, milk, eggs, peas, and seafood (especially shellfish).
- Sulfur - Sulfur is involved in the synthesis of collagen, which forms the basis of fibrous tissue of the nervous system, hair and nails. It is logical that the lack of sulfur weakens the very foundation. So do not underestimate the importance of this element in our body. Sulfur contained in asparagus, egg yolk, sunflower seeds, onions and food with high protein content (mainly meat and seafood).
- Silicon - Silicon - an important nutrient element that helps to produce collagen and elastin. That, in turn, gives the hair elasticity and strength. Basic foodstuffs that contain silicon are the root crops, corn and chicken meat.
- Calcium - Calcium - the most important trace element in our whole body. It is equally important for our hair. With his lack of hair starts to fall, which is directly related to the physical characteristics of the body. In addition, the lack of calcium triggers the increased nervousness and irritability, which can cause stress. And stress is a major cause of hair loss. Calcium complex enough to absorb the element, so it must be taken in combination with vitamin D and A. Even if you prefer to receive calcium natural way by eating dairy products, even in this case do not forget about the natural sources of vitamin D and A - carrots, blueberries, eggs, dill, and seafood. Separate advice from Trichologists Medical Center, "World Health" - Eat calcium before night's sleep, then it will not be washed out with liquid that you drink throughout the day.
- Selenium - Selenium - is one of the most unique elements, which in fact is not contained in food (except mushrooms). In this case it is very important for our body in general and in particular the hair. For fast hair growth which slows down in winter, needs a "building material" and its fast delivery to the places where it is needed. Provides the process is selenium (a couple with calcium). Balanced presence of selenium in the body not only promotes hair growth and other cells, but also increases the level of brain activity and immunity.
It should be noted that, unfortunately, in today's environment and the rhythm of life to get all the necessary vitamins and minerals just from foods is very difficult. Therefore it is sometimes necessary to guzzle complex of vitamins and minerals but not randomly, but a planned course, it is desirable to pre- consultation with Trichologists physician or therapist, because at random to determine exactly what vitamins and minerals lacking in your body is virtually impossible.
Author:
Julien Ryan
Resources
Dr. David Kingsley (Member of the prestigious American Academy of Dermatology)
Joanna Garrison (Member of I.A.T, Los Angeles)
Patricia Castay (Member of I.A.T, Washington D.C)
Published Date: 11.10.2011
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