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To maintain he althy hair, you need to consume various 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 your overall he alth
Hair vitamins can naturally be obtained from the food you consume every day. In addition to vitamins, protein, selenium, folate, and iron, they also play an important role in supporting hair growth. With sufficient nutrition, the he alth of your hair will be maintained properly.
Important Vitamins for Hair
He althy hair is hair that grows well, is strong, and doesn't fall out easily. Not only that, hair he alth is also influenced by the condition of the scalp.
To maintain the growth and he alth of hair and scalp, you need to have sufficient intake of the following types of vitamins:
1. Vitamin A
In addition to helping growth, vitamin A can also produce sebum which is useful for moisturizing the scalp, so hair doesn't 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 he althy 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 important hair vitamins for you to consume.
Vitamin C which is an antioxidant also plays an important role in maintaining he althy skin, including the scalp, so that hair can grow properly.
4. Vitamin D
Vitamin D which plays a role in maintaining he althy 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 grow abundantly.
5. Vitamin E
This is also one of the good hair vitamins to make hair grow lush and strong. Vitamin E is also often used as a vitamin for hair loss.In addition, vitamin E has antioxidant properties that are good for maintaining he althy skin and hair, and can prevent premature aging.
Even so, you shouldn't take too much vitamin E. This is because excess vitamin E can actually cause hair loss and other he alth problems, such as thyroid disorders.
You can also get the various nutrients above from supplements. However, to be safer, you should consult your doctor regarding 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 He althy Hair
Here are some natural foods that are good for consumption to maintain he althy hair:
Fish that are rich in protein, minerals, vitamins, and omega-3 fatty acids, such as salmon, tuna, and tuna, are one of the foods that are good for hair. Not only that, fish is also good for preventing various diseases, such as cardiovascular disease.
A variety of green vegetables, such as broccoli, spinach, and kale, are rich in vitamin A, vitamin C, iron, antioxidants, and folate. These nutrients are important in maintaining a he althy 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 he althy.
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.
Nuts and seeds
A deficiency 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 so that the body remains he althy and the hair remains strong.
You can get these nutrients naturally from whole grains, such as whole wheat, flaxseed, chia seeds, iron-fortified cereals, and nuts, including soybeans and kidney beans.
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 he althier, choose lean meat.
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 as well as 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 to the maximum.