Everyone without exception wants to have beautifulhair. There are several ways to achieve beauty, but the most correct is to simply make them healthy and strong. And in order for them to be healthy, a combination of the following factors is necessary:

• good care;
• minimum of traumatic situations;
• microelements;
• vitamins;

The last point is vitamins for strengtheninghair - is also very important: it is simply impossible to have healthy hair without the necessary amount of these substances in the body, even if your cosmetics are exceptionally high-quality. You can make your hair shiny, give it gloss and strengthen it only with the help of vitamins. But what vitamins exactly are needed for hair? Any woman with any type of hair needs to get at least 5 vitamins to strengthen her hair: A, C, E, F and group B vitamins. It is worth noting that you need to get vitamins from food, vitamin masks and shampoos will not be enough.

Causes of deterioration of hair

The thing is that the body needsnutrients that will help continue to produce the required amount of a protein called keratin - the main component of hair. To have beautiful hair, you should eat healthy food, which contains all the necessary vitamins to strengthen hair and more, because hair is a reflection of health. Thus, healthy eating is the basis of healthy hair. If your hair suddenly begins to look worse, then it is worth remembering: maybe you went on a diet? Maybe you abruptly changed your diet? Improper nutrition, stress and changes in the hormonal system can aggravate hair problems. Let's take a closer look at the vitamins that will have a beneficial effect on hair and revive your hair.

Vitamins A, C, E, F

Vitamin A (another name is carotene).This vitamin is very important not only for your hair, but also for the whole body: in particular, our immunity level depends on it. Without this vitamin in the body, hair can become brittle and completely dull. Less often, hair loss and dandruff begin. Each person needs to take about 1 mg of vitamin A per day with food. Its main sources are whole milk, egg yolks, liver, carrots, butter. Consuming these products will help strengthen your hair.

Vitamin C (another common name- ascorbic acid). Everyone knows this vitamin, but not everyone knows that it is necessary (simply vital!) for hair. This vitamin not only nourishes hair, but also improves its blood supply, protects hair follicles from destruction. The daily dose of this vitamin is from 30 to 50 mg; it is contained in citrus fruits, rose hips, sauerkraut and black currants.

Vitamin E (also known astocopherol) - one of the most powerful antioxidants, helps the immune system, and also slows down the processes that cause aging of the body as a whole. For hair, this vitamin is necessary as a preventative measure against hair loss, provides protection from ultraviolet radiation and adds shine and volume. You can get a daily dose (15 mg) from nuts, rose hips, broccoli, spinach, dried apricots, prunes or whole grains.

Vitamin F allows the bodyprevent hair loss, eliminates one of the causes of dandruff and is a powerful catalyst: because of it, all the other necessary substance for a woman's body, are digested in large quantities. The daily norm of this vitamin is individual for each person (one percent of all energy consumed); Replenish its reserves can be through the use of nuts, soybeans and sunflower seeds.

B vitamins

B1 takes part in the synthesis of proteins andcarbohydrate metabolism. With its insufficient amount of hair lose its healthy shine. To replenish the reserves of this vitamin in the body, it is necessary to start eating rye bread or bread from a coarse flour, oatmeal or buckwheat porridge.

B2 is involved in metabolism and processesoxidation-reduction. No vitamin B2 - the ends of the hair will dry out, and the roots - become greasy. To get the required amount, you should include kefir, rye bread, boiled meat in your diet.

B3 is required for oxidation reactions. For hair, the lack of this vitamin will lead to the following: growth slows down, gray hair appears. There is this vitamin in foods such as raw peanuts, beef, brewer's yeast, boiled fish and liver.

B5 affects the hair color, its enoughconsumption will not allow hair to grow gray prematurely. His hair will be stronger and better saturated with oxygen. He comes to our body with chicken meat, peanuts, eggs (yolks), broccoli, beer yeast.

B6 reduces cholesterol in the blood, takesactive participation in the metabolism. With a deficiency of B6, dandruff may appear, the head will itch, and the hair will become dry. If you have chicken or pork, drink milk, eat egg yolks and brewer's yeast, then your hair will not come up against such problems.

B7 - an integral part of the processesbreakdown of fatty acids and glucose. Without this vitamin - the oiliness of the head becomes far from normal, dandruff may appear, and the hair itself will become dull and dry. To prevent this, it is worth paying attention to such products as sea fish, nuts, avocado, liver.

B8 helps the body convert fat intoenergy and does not let hair fall out, the skin and hair with its lack will look dull and tired. You can get it from potatoes, oranges, raisins, oatmeal, green peas.

B9 participates in the most direct way ingrowth, and also thanks to him the development of blood cells. If your meal includes cabbage broccoli or cauliflower, lentils, liver, egg yolks and spinach, then the lack of this vitamin does not threaten the body completely.

B12 helps cells multiply, if you don't have it- Hello, itching and baldness. To replenish the reserves of this vitamin, you should give up vegetarianism, since it is only found in animal products: liver, milk, eggs.

Microencaps for beauty of hair

However, in addition to all the vitamins listedhair also needs microelements. It is not worth eating them as a regular substance - the body simply cannot absorb them in pure form, so microelements must be supplied as part of other substances. Let's list the main elements and consider how exactly it is best to take them.

Calcium - its deficiency will cause problems withhair loss and the psycho-emotional state of a person. It will be more difficult for the body to cope with stress, neurotic conditions may arise. So calcium is an extremely important microelement. There is calcium in milk, cottage cheese and cheese. For better absorption, eat foods with calcium in the evening - then it will not be washed out of the body during the day.

Sulfur does not allow hair to become pale and dull. Taking seafood, milk, nuts, onions, buckwheat porridge and eggs, you make an invaluable contribution to the beauty of hair.

Magnesium is necessary for metabolism, forelasticity of blood vessels, it increases the elasticity of the hair and its volume. Buckwheat and oatmeal, walnuts and almonds allow the body to get the right amount of this microelement.

Iron is one of the main componentshemoglobin. If there is an insufficient amount of this microelement, hair may begin to fade, fall out, become more brittle and fragile. To avoid going bald, you should add raisins, prunes, peaches, liver, and apples to your diet.

Phosphorus not only takes directparticipation in the metabolism, but also forms part of the majority of enzymes and hormones. To hair always differed beautiful and healthy shine, eat more dairy products, meat and fish.

Iodine is a very important microelement for everythingof the body as a whole. Iodine deficiency causes unstable thyroid function, and hair will become dry and brittle. To prevent this, eat seafood: seaweed, squid, and so on.

Copper raises the level of hemoglobin, it is not importantonly for the hair, but also for the skin, the eyes. In order to prevent female androgenetic alopecia and early gray hair, you need to think about expanding your diet with the following foods: beef, watermelons, beans, liver, mushrooms, shrimp.

Selenium is very necessary for the body, but itthe content in products is very low. Selenium not only participates in hair growth, makes it strong and elastic, but also plays an active role in the processes occurring in the brain. It is found in mushrooms, chicken meat, root vegetables and grains.

Finally, it is worth saying that there is no need to be afraidlisting all these vitamins, groups of vitamins, microelements, their importance for the body. You just need to eat more varied and try to include in your diet as many foods as possible that have high nutritional value and are beneficial for the body. You should also think carefully about the rationality of dieting, maybe a healthy body and healthy hair are more important than a couple of extra pounds? In any case, hair is affected not only by vitamins and minerals: you can give up bad habits, you can try to use only high-quality cosmetics, you can try to simply stop worrying about everything in the world - and just start living. A healthy, properly eating, confident and calm person will always have healthy hair!

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