What are the most important hair vitamins?

Vitamins and hair health

When it comes to hair care and the many products that fill the markets for this purpose, it is better to reduce the cost of these products and go to the foods section, as proper nutrition gives natural and healthy beauty to the hair, as diet plays an important role in the health of the hair, which needs a healthy, balanced and integrated diet in order to It maintains its health and strength, and what is meant by healthy hair is hair that grows naturally from all the follicles of a healthy scalp without being easily breakable. When sufficient amounts of vitamins and minerals are obtained daily, the body works better, which maintains the luster of the hair.

Perhaps the clearest evidence of the importance of a healthy, balanced and integrated diet for hair health is the hair loss that affects people who follow strict, very low-calorie diets to lose weight, as these diets often do not provide the body’s needs of all the nutrients it needs, and therefore they affect... It affects the health of hair and causes hair loss, and the lack of energy in the body causes its inability to provide the energy necessary for hair growth. In cases of following a healthy weight loss diet, it has been found that hair loss can occur after losing 7 kilograms or more of body weight, but hair health can then be restored if general health is good.

A healthy scalp generally contains about 120000-150000 hairs, of which about 50-100 hairs fall out daily naturally, but when hair falls out in large quantities, this loss becomes noticeable, as a lack of nutrients affects the health of the hair, knowing that hair loss can It may have many causes that may not be related to nutrition, such as some genetic causes, hormonal problems, etc. In the event of hair loss in large quantities, a doctor must be consulted to find out the cause of this loss and obtain appropriate treatment. In this article, we will talk about the most important vitamins that play an important role in hair health and their nutritional sources.

Vitamins needed for healthy hair

In general, to be healthy, hair needs a healthy, balanced and varied diet that includes all the nutrients necessary for the health of the body in general. We will talk below about some of the vitamins that are important for hair health and their nutritional sources, knowing that hair health does not need to focus on a specific type of vitamin without Others, and you must obtain all the daily needs of all vitamins, minerals, carbohydrates, proteins, healthy fats and water to maintain healthy hair, and among these vitamins we mention the following:

• Vitamin B6: which is widely found in many different foods, such as meat, poultry, fish, potatoes, and other vegetables, such as tomato and carrot juice, and some fruits, such as bananas, watermelon, and plum juice, legumes, liver, fortified grains, soy products, and nuts.
• Vitamin B12: which is characterized by the fact that it is found only in animal sources, which include meat, poultry, fish, milk, cheese, and eggs, in addition to its presence in some plant products that are fortified with it, such as fortified soy milk. Care must be taken to avoid using microwave cooking to preserve vitamin B12 in foods.
• Folic acid: which can be obtained when eating vegetables and legumes, specifically green leafy vegetables, which are considered one of its best sources. It is found in particular in spinach, asparagus, and broccoli. In addition, grain products fortified with it (such as fortified bread and flour), orange juice, and wheat bread are considered Whole grains are good sources, and it is also found in liver and seeds.
• Biotin: Multiple symptoms of biotin deficiency include hair loss, and therefore obtaining the daily requirement of it is considered necessary to maintain hair health and prevent hair loss. Its most important food sources are internal organ meats, egg yolks, soybeans, fish, and whole grains.
• Vitamin E: which is also considered essential for hair health, and its sources include many foods, but vegetable oils and food products containing it are considered among its most important sources in the diet. Wheat germ oil is also considered distinguished by its content, while making sure to eat its sources fresh, as it quickly Damage by oxidation and heat, as occurs in the case of frying in oil.
• Vitamin D: Some preliminary studies suggest a role for vitamin D in the hair growth cycle, but this role requires more scientific studies. This vitamin can be obtained from nature through sufficient exposure to sunlight, and it can also be obtained from some food sources such as milk. Fortified with it, fortified fruit juices, fortified cereals, in addition to fatty fish such as sardines and salmon and their oils.

Nutritional supplements for hair health

Although all nutrients are important for hair health, the majority of nutritional supplements sold for healthy skin, hair, and nails contain mainly biotin, vitamin A, vitamin E, and vitamin D, in addition to iron. It should be noted here that focusing on a specific type of vitamin to maintain hair health is incorrect behavior, and taking nutritional supplements for hair health may not be justified in many cases. Despite the importance of vitamins for hair health, eating a varied diet A balanced diet that provides the body with all its needs of all nutrients is the basis and is the best. If the diet is complete, healthy and balanced, and includes fruits, vegetables, grains, soft proteins and healthy fats, then taking nutritional supplements for hair health is not considered necessary, just as focusing on a specific vitamin or mineral element. Eating it in large quantities may have some negatives, such as negatively affecting the condition of another vitamin or mineral element in the body, causing its deficiency. The most prominent example of this is consuming zinc in large quantities, which causes a deficiency in copper, which plays an important role in bone health.

If you do not follow a healthy diet, taking nutritional supplements can improve hair growth and health. In a study conducted on healthy women who believed that their hair was weakening, a nutritional supplement was given twice a day for 180 days, and the results found that taking this supplement had Improve hair growth.