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Vitamins and minerals to strengthen hair

21 February 2022

Hair Care

Vitamins and minerals to strengthen hair | Dr de Freitas

Nutritional deficiency of vitamins, trace elements and minerals that make up the hair structure often affects not only the appearance of the hair, but when nutrients are excessively deficient, the health of the hair deteriorates.

Achieving this is seen as weak and often leads to its decline, that is why the most important thing is to have a good diet when following the diet, it is necessary to know what elements to include in the diet.

Vitamins and minerals to strengthen the hair are sulfur, copper, iron, magnesium, silicon, iodine and zinc, along with vitamins A, B6, B12, protein, biotin and folic acid, are the most used nutrients if you want healthy looking hair and a healthy scalp.

Recommended hair minerals

  • Sulfur: Found in white meats, liver, eggs, vegetables, fruits and almonds. Strengthens weak and brittle hair. Boosts keratin and collagen synthesis.
  • Zinc: Found in crustaceans, fish, meats -preferably roasted-, eggs, yeast, wheat germ, figs, asparagus, lilies and celery. It helps in hair growth, stimulates cell proliferation and hair tissue repair.
  • Copper: It is found in seafood, spinach and nuts. Its consumption produces melanin in the hair.
  • Iron: It is found in red meat, vegetables and spinach. With its consumption, oxidation of the scalp and pigmentation of the hair will be achieved.
  • Iodine: It is found in iodized salt. Medications that can prevent thyroid conditions, such as hypothyroidism (which can make hair dry and coarse and cause hair loss).
  • Magnesium: found in spinach, wheat, almonds, bananas, chestnuts and dates. Its consumption helps support metabolism by activating enzymatic reactions important for hair health.
  • Mineral salts: They are found in spinach, whole wheat bread, cereals and nuts. Their consumption ensures hair quality and strength.
  • Selenium: It can be obtained by eating fish. Helps fight free radicals, free radicals are generated by pollution, stress, smoking, poor diet and other lifestyle habits. They are molecules that steal oxygen and accelerate the aging process of our skin and hair.

Essential vitamins for hair

  • Vitamin A: It has antioxidant properties and has anti-aging effects on the skin. It is important for producing sebum, softening hair follicles and preventing problems such as dandruff, dryness or hair loss.
  • B complex vitamins (B6 and B12): In fish, beef, liver, chicken, soybeans, eggs, legumes, nuts, whole grains (important in insulin resistance, a hormone also related to male pattern baldness), in brewer's yeast. (It is a natural nutrient that provides many B vitamins, large amounts of essential amino acids and other minerals, including phosphorus).
  • Vitamin B3 (nicotinic acid): Activates hair growth and increases blood circulation. 
  • Vitamin B5 (Panthenol): Prevents hair loss and helps prevent the appearance of gray hair. 
  • Vitamin B6: Important to prevent hair loss and the secretion of the pigment melanin, which gives color to the hair. 
  • Vitamin B8 (Biotin): Its deficiency is one of the main causes of male pattern baldness. In addition, it also interferes in the production of keratin, which gives shine to hair. 
  • Vitamin B12: Vitamin B12 deficiency can cause dry hair, white hair or further hair loss.
  • Vitamin C: It is a key nutrient for the production of collagen, which is an essential part of hair fibers. A deficiency of this vitamin can lead to hair breakage and thinning hair. They are found in kiwis, citrus fruits, mangoes, strawberries, melon, green vegetables and red peppers.
  • Vitamin E: Activates the scalp and aids in the absorption of oxygen, thus increasing hair regeneration and growth. Found in nuts, eggs, vegetables (spinach and broccoli), soybeans and wheat germ.
  • Vitamin D: Helps absorb calcium and is essential for healthy skin, nails and hair. Basically, it is found naturally in oily fish.

It is very important to have adequate hydration, we must always emphasize the importance of sufficient water consumption, to keep hydrated and healthy not only our hair but our body in general.

We know that our body is mostly composed of water, therefore, consuming sufficient amounts of water is essential to maintain health in a broad sense.

Finally, we want you to always remember the importance of consulting your doctor when you are going to make changes in your eating habits, either to know what foods to eat and avoid hair loss or any other need. 

This way you will get nutritional advice according to your needs.

At Clínica de Freitas, we will continue to be by your side, accompanying you in this exciting journey of strengthening, beautifying, recovering and, of course, enjoying your hair.

Don't forget to follow our recommendations of these 4 foods that help you avoid hair loss.
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