To maintain healthy hair, you need to consume a variety of nutrients, including hair vitamins. This vitamin can be obtained from various types of nutritious foods or additional nutritional supplements. Not only good for hair, nutritious food is also good for health bodyyour overall.
Hair vitamins can naturally be obtained from the food you consume daily. In addition to vitamins, protein, selenium, folate, and iron, they also play an important role in supporting hair growth. With sufficient nutrition, the health of your hair will be maintained properly.
Essential Vitamins for Hair
Healthy hair is hair that grows well, is strong, and doesn't fall out easily. Not only that, hair health is also influenced by the condition of the scalp.
To maintain the growth and health of hair and scalp, you need to have sufficient intake of the following types of vitamins:
1. Vvitamin A
In addition to helping growth, vitamin A can also produce sebum which is useful for moisturizing the scalp, so hair does not dry out and fall out easily.
2. Vitamin B
In addition to playing a role in regulating the function of the nervous system and brain as well as the body's metabolism, B vitamins are also important for maintaining healthy skin and hair. Niacin (vitamin B3) and biotin (vitamin B7) are 2 types of B vitamins that are known to be good for maintaining hair strength and supporting its growth.
3. Vitamin C
In order to stay strong and sturdy, hair and skin need sufficient collagen. This protein can be formed properly if the intake of vitamin C is met. Therefore, vitamin C is included as one of the hair vitamins that is important for you to consume.
Vitamin C which is an antioxidant also plays an important role in maintaining healthy skin, including the scalp, so that hair can grow properly.
4. Vitamin D
Vitamin D which plays a role in maintaining healthy bones and skin also plays a role in supporting hair growth. A study shows that vitamin D can support the formation of follicles or hair roots, so that hair can thrive.
5. Vitamin E
It also includes one of the good hair vitamins to make hair grow thick and strong. In addition, vitamin E has antioxidant properties that are good for maintaining healthy skin and hair, and can prevent premature aging.
However, you should not consume excessive vitamin E. This is because excess vitamin E can actually cause hair loss and other health problems, such as thyroid disorders.
You can get the various nutrients above from supplements. However, to be safer, you should consult your doctor about the dosage of vitamin supplements for hair that you need to consume, especially hair vitamins which are classified as fat-soluble vitamins, such as vitamin A, vitamin D, and vitamin E.
Natural Foods for Healthy Hair
Here are some natural foods that are good for consumption to maintain healthy hair:
Fish
Fish that are rich in protein, minerals, vitamins, and omega-3 fatty acids, such as salmon, tuna, and tuna, are one of the best foods for hair. Not only that, fish is also good for preventing various diseases, such as cardiovascular disease.
Green vegetable
Assorted green vegetables, such as broccoli, spinach, and kale, rich in vitamin A, vitamin C, iron, antioxidants, and folate. These nutrients are important in maintaining a healthy scalp and hair moisture as well as making hair stronger and less prone to hair loss.
Sweet potato, carrot, pumpkin, melon and mango
These brightly colored fruits and vegetables are rich in antioxidants, minerals and vitamins that are good for hair. By consuming it regularly, your hair can become thicker, moisturized, shiny, and healthy.
Guava
Guava or guava is one of the best sources of vitamin C. Thanks to these nutrients, your hair will become stronger and more beautiful. Guava which is rich in vitamins and antioxidants is also good for consumption to increase endurance.
Peanuts and grains
Lack of iron and folate can cause anemia and hair loss. Therefore, you need to have sufficient intake of hair vitamins as well as iron and folate to keep your body healthy and your hair strong.
You can get a variety of these nutrients naturally from grains, such as whole wheat, flaxseed, chia seeds, iron-fortified cereals, and nuts, including soybeans and kidney beans.
Meat
When the body lacks protein, hair can become more prone to hair loss and brittleness. To get enough protein, you can eat protein-rich foods, such as chicken, beef, or fish. To be healthier, choose lean meat.
Egg
Eggs are rich in protein, minerals, and vitamin B7 or biotin, which plays an important role in stimulating hair growth. Therefore, you can consume it regularly to meet the needs of vitamins and essential nutrients for hair.
In addition to eating foods that are rich in hair vitamins, don't forget to always take good care of your hair from the outside. This can be done by washing your hair regularly using a shampoo and conditioner that suits your hair type.
In addition, avoid using a hair dryer or straightener and hair dye too often, so that the hair does not get damaged quickly.
After knowing the various types of natural foods for hair or hair vitamins, don't waste it to meet these nutritional needs every day. If necessary, consult a doctor regarding the recommended daily dose or intake of hair vitamins, so that the benefits can be felt optimally.
