It is a common understanding that vitamins and minerals have a positive effect on the general health and condition of your skin. However many people don’t know that vitamins and minerals also play an important role in the health of your hair. In this article I will provide you with a complete overview of all vitamins and minerals that can positively influence the health of your hair.
Vitamine A
Vitamin A contributes to the production of oil. So if you don’t get enough vitamin A, you can suffer from dry hair.
Vitamine B5, B8 & B12
A shortage of Vitamin A, B5, B8 of B12 can lead to hair loss
Vitamine C
Always make sure you get enough Vitamin C. A deficiency of Vitamin C will lead to limp, lifeless hair (brail, bristle). Your body also uses Vitamin C to make collagen. Collagen is crucial for the stimulation of hair growth. Vitamin C also contributes to the breakdown of iron (another building block of the hair). Sufficient Vitamin C is therefore required to process the required amount of iron.
The human body cannot produce enough Vitamin C on its own. That is why it is crucial that you get enough Vitamin C through your diet. Good sources of Vitamin C are: Citrus fruits, cantaloupe, broccoli, pepper and spinach.
Vitamine D
Vitamin D is a fat-soluble vitamin that is important for maintaining healthy hair growth. This vitamin helps to regulate the production of oil in the scalp and may also help to stimulate hair growth. Vitamin D can be found in foods such as fatty fish, cheese, and egg yolks, and it can also be synthesized by the body when the skin is exposed to sunlight. Some people may choose to take a vitamin D supplement if they are not getting enough through their diet or exposure to sunlight.
Copper
Melanin (also called pigment) ensures that your hair naturally gets a color. This results in black, red or blond hair. Brown hair is a mix of red and black pigment. Unfortunately, melanin production is not infinite. Everyone will eventually get gray hair. The mineral copper has an important share in the pigmentation of the hair. It is therefore important that you always consume sufficient copper. The anti-gray mineral copper can be found in vegetables, chocolate and whole wheat bread.
Selenium
Your body only needs a small amount of Selenium, but it is very important for hair growth. There are many types of foods that contain Selenium, but always in small amounts. A healthy and balanced diet is therefore very important. Foods that contain the most Selenium are organ meats (liver), fish, shellfish and Brazil nuts.
Zinc
Beautiful hair is always very strong and especially without split ends. You need zinc to get strong hair. This mineral is essential for producing proteins and human tissue, including hair. You can find zinc in meat, fish (herring), brown bread, legumes and brown rice.
Silicon
Silicon plays an important role in stimulating hair growth, but it only works if you consume it by eating fruits or vegetables. The reason for this is that it is the only way your body can absorb it. The following foods are great sources of Silicum: Bean Sprouts, the skin of cucumbers, red and green peppers and potatoes. Try to eat these products raw or slightly cooked. If these products are exposed to heat, most of the nutritional value will disappear.
Iodin
Iodine has the a number of anti-parasitic, antiviral & antibacterial properties which help to keep the scalp condition healthy. By keeping the scalp healthy it improves the strength of the follicle and as a result you will get thicker and stronger hair. Next to that it also prevents dry hair and the greying problem.
Iron
Iron is an essential mineral that is necessary for the production of collagen, a protein that helps to provide structure to the hair shaft. Without sufficient iron, the hair may become weak and brittle, leading to hair loss. Iron can be found in a variety of foods, including red meat, poultry, seafood, beans, and leafy green vegetables. If you are experiencing hair loss and suspect that you may be low in iron, you may want to consider speaking with a healthcare professional about taking an iron supplement.
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