Nourish your hair: Nutritional tips for a stunning head of hair
The body, and directly the hair, needs adequate vitamin intake. Our scalp reflects the general health of our body, as hair loss and loss of shine are a result of illness, stress, as well as vitamin and mineral deficiencies, which result in a harder, thicker scalp. Oil builds up under the thickened skin, causing sweating under the surface. The result is dry hair and flaky dandruff. To give our scalp everything it needs, we need to focus on nutrition. For more useful beauty tips and amazing products, take a look here.
Our modern diet is leaving our bodies with fewer and fewer vitamins, trace elements and minerals. This can be seen in the functioning of our organs, including the condition and longevity of our hair. What hair needs most are vitamins and minerals, which we should take regularly in the form of supplements.
Vitamin A:
Vitamin A protects the epithelial cells and keeps the skin and hair soft. Its deficiency reduces sebum production, leaving hair dull, brittle and dandruff-prone. Hair loss is a sign of vitamin A deficiency or excess. Eggs, dairy products, liver and fish oils can provide the vitamin A we need. The daily diet should include dark green leafy vegetables (kale, lettuce, spinach, broccoli), carrots, dried apricots and other orange, yellowish-red fruits and vegetables.
B vitamins:
A large proportion of the population worldwide does not consume enough vitamin B in their nutrition, which is an indication of a poor diet. Hair growth and colour are also linked to B vitamins. A lack of vitamin B makes the scalp very oily and causes baldness and premature greying. Hair loss is often caused by stress. People who are often under stress tend to have low levels of vitamin B. Vitamin B, together with vitamin A, helps to keep hair shiny, promotes hair growth and makes hair colour more intense and brilliant.
Vitamins B5 and B12 are the most important for hair. A lack of vitamin B5 can cause skin inflammation. Milk, mushrooms, liver, dried fruit, poultry meat, and oatmeal are particularly rich in vitamin B5.
Vitamin B6 also plays an important role in maintaining healthy hair. It is found in cereal sprouts, dairy products and pulses. This substance prevents the production of excessive amounts of fat.
Vitamin B12 can be produced by normal, healthy bacterial flora in humans. However, in certain cases, such as malabsorption, vitamin B deficiency can occur. These disturbances should be expected when taking antibiotics. Not least, vitamin B12 deficiency also causes anaemia. It is therefore worthwhile to supplement this extremely beneficial vitamin if necessary.
Vitamin B3 can be used to reduce dandruff, it also protects the appearance of the hair.
Vitamins B5 and B6 help hair growth and inhibit oiliness.
Vitamin B9 (folic acid ) can only be stored by the body for a very short time, so increased attention should be paid to its intake. Pantothenic acid (vitamin B5) also delays the greying of hair. Major sources: liver, yeast, pulses, leafy vegetables and oil seeds.
Biotin: Vitamin B7
Protective vitamin for epithelial tissue. Deficiency in a high-fat, high-protein diet increases sebaceous gland production and causes seborrhoea, dermatitis, age spots and, rarely, hair loss. It helps to prevent hair greying but is also effective as a treatment for baldness and hair loss. Best sources: meat, dairy products, fish and oilseeds and egg yolks.
Vitamin C:
Essential for the formation of collagen. This substance holds cells together in all tissues, including hair. Citrus fruits, broccoli, peppers and kiwi are rich in vitamin C
Vitamin F:
Needed for hair loss and skin inflammation. Deficiency leads to eczema, dry hair and dandruff of the scalp. Main sources: oilseeds, wheat germ, wholemeal flour products.
Vitamin E:
It controls sebum production in the scalp and helps the body process unsaturated fatty acids. Sources: unrefined extra virgin olive oil, whole grains, avocados, and nuts.
A guide to navigating the maze of nutrients
To maintain healthy hair, the body needs protein-rich foods. Hair and nails are 98% protein. Too much can do more harm than good. Excessive protein consumption can damage hair by making the body too acidic. And since hair loss has been linked to a high-fat diet, it is best to meet protein needs from low-fat sources (like fish, poultry, legumes and soya). Healthy hair and hair growth cannot exist without minerals and trace elements that provide hair with the strength, shine and firmness it needs.
Magnesium deficiency, for example, affects the functioning of blood vessels — first of all in the scalp — because it is particularly difficult to maintain a steady blood supply to the body. It is found in vegetables, pulses, cereals and fruit.
Silicon, along with vitamin A, plays a role in keeping hair healthy. A lack of it makes hair weak and fragile. Red and purple onions, for example, are rich in silicon.
A lack of iodine leads to hair loss, premature greying and makes the hair strands dull and fragmented. Natural sources: meat of sea fish, mussels, lobster, sea salt.
Even more important is zinc, a trace mineral essential for the formation of keratin, a key component of skin, hair and nails. It strengthens the connective tissue of the scalp. It is also needed for the production of collagen, so a zinc deficiency can also cause hair loss. Apart from hair loss and greying, most problems are caused by dandruff. Dry scalp and dandruff are both signs of zinc deficiency. It is advisable to supplement your diet with foods rich in zinc — seafood, red meat, eggs and oilseeds.
Iron is a very important physiological component of hair and plays an important role in oxygen transport. It enters our body through our diet and is absorbed through a combination of vitamin C and folic acid. Early symptoms of iron deficiency are dry, wilted skin and hair loss.
Main sources: liver, beef, pulses, spinach, sorrel, brewer’s yeast, dried fruit
The vitamins listed are internal hair and skin conditioners and beautifiers. But beware! Excessive consumption of vitamins and proteins can lead to hypervitaminosis, which can do more harm than good.
How conscious are you about your diet? Do you take care of your hair internally?
References:
https://www.healthline.com/health/fungal-infection/mold-in-hair
https://www.healthline.com/nutrition/foods-for-hair-growth
https://www.webmd.com/skin-problems-and-treatments/hair-loss/eat-right-healthy-hair
