Vitamins and nutrients that help have beautiful hair
Certain products can help make our hair look shiny and beautiful temporarily. However, to have truly healthy hair it is necessary to include in our diet certain nutrients.
Hair usually grows about 15 centimeters a year. But factors such as poor nutrition, cigarette smoking and stress can make growth slower and can also cause hair to fall out.
Nutrients for Healthy Hair
Certain vitamins and minerals are essential for hair health. For example, a deficiency of vitamin B6, biotin and folic acid can cause hair loss. Natural beauty. On the other hand, the lack of vitamin C can make the hair is dry and with open ends.
Protein to strengthen the hair
Hair is made mostly of protein so a diet rich in this nutrient can help the hair to grow faster.
However, diets that are too high in protein are not recommended and can cause hair to fall off.
The recommended amount of protein is 0.8 g per kilo of body weight. For example, a person weighing 60 kilos should consume 48 grams of protein per day.
Liver meat is an excellent source of protein. Also the fish. Salmon is especially good for hair health because it not only provides protein but also Omega-3 fatty acids, which are also essential nutrients for having beautiful hair.
Another way to get Omega 3 fatty acids is by taking a fish oil supplement.
Vitamins of group B
Vitamin B-6, biotin, inositol, niacin and folic acid are group B vitamins particularly important for hair. Green leafy vegetables such as spinach, beans and peas are good sources of these vitamins.
Other foods rich in B vitamins are
– beer yeast
– organ meats
Vitamin C is needed for the growth and repair of tissues throughout the body. The body does not store vitamin C, so we should consume it every day. The best sources of vitamin C are
fruits and citrus juices
Beta carotene, magnesium and zinc
Beta carotene promotes healthy hair, skin and nails. Rich sources in beta carotene are carrots, green leafy vegetables, pumpkin, sweet potato, loa green peppers, spinach and apricots.
Magnesium and zinc are also important. The best sources of magnesium are tofu, legumes, nuts and seeds, whole grains and green leafy vegetables. Zinc is found in oysters, seafood and red meats.
Make your hair healthy and beautiful