Prioritize Natural Foods for Hair Vitamins

In addition to taking hair vitamin supplements, you can maintain healthy hair by eating nutritious foods. Besides being able to meet the needs of vitamins needed by the hair, consumption of nutritious foods is also safer and healthier for the body as a whole. Hair vitamins can naturally be obtained from the food you consume. If you eat foods with balanced nutrition that contain various types of vitamins, such as vitamins A, B, C, and D, omega-3s, iron, protein, carbohydrates, and zinc, then your hair's health will be maintained well.

Vitamins that are Important for Hair

One characteristic of healthy hair can be seen from its growth. Vitamins B and D are two nutrients that play an important role for hair growth.

• Vitamin B

In addition to the role of regulating the central nervous system and body metabolism, B vitamins are important for maintaining healthy skin and hair. Vitamin B12, niacin, and biotin can help maintain hair strength.

• Vitamin D

Vitamin D, which plays a role in maintaining healthy bones and skin, also plays a role in supporting hair growth. A study found that vitamin D can support the formation of new follicles or small holes where hair strands grow. Taking vitamin D in supplement form should be careful, adjusting to the needs and doctor's advice. Because vitamin D is a fat soluble vitamin that is difficult to remove from the body. High vitamin D levels can trigger excessive calcium absorption. This condition can then cause calcium levels in the blood which are also high, causing kidney disorders.

Food for Healthy Hair

Compared to supplements, prioritize eating natural foods. Vitamin D is found in fish meat, orange juice, cheese, egg yolks, seeds, and low-fat milk. In addition, the body can also form vitamin D naturally with the help of morning sunlight. Vitamin B12 is found in red meat and dairy products. While the B complex vitamins, there are among others in spinach, carrots, beef liver, eggs, beans, eggs, milk, and soybeans. Food ingredients that can be a source of hair vitamins, include:

• Salmon, sardines and mackerel

These three fish are rich in omega-3 fatty acids. In addition to protecting the body from disease, healthy fatty acids that cannot be produced by the body are believed to help hair growth and make it shine.

• Spinach

Spinach, which is rich in vitamin A, beta carotene, vitamin C, iron, and folic acid, plays a role in maintaining healthy scalp and hair moisture so that it does not break easily.

• Sweet potatoes, carrots, pumpkins, melons and mangoes

These foods are rich in antioxidants beta carotene which can prevent hair from becoming dull and dry. Vitamin A, which is formed by the body from beta carotene, will stimulate oil glands in the scalp to maintain moisture.

• Guava

Guava fruit, also known as guava, has a high vitamin C content. So, besides being good for health and endurance, it can also prevent broken hair and split ends.

• Cereals, green vegetables, liver, and seeds

Iron-fortified cereals, dark green vegetables, beef liver, pasta, grains, and soybeans can prevent hair loss, because it is a source of iron.

• Chicken meat

Hair loss can cause baldness if the new hair growth stops due to lack of protein. To get enough protein, you can eat poultry, such as chicken, which has lower saturated fat content than red meat.

• Cinnamon

Cinnamon can launch blood flow that carries oxygen and nutrients to the hair roots. To get the benefits of cinnamon, you can sprinkle it on the bread, coffee, or oatmeal that you consume.

• Egg

Eggs are rich in vitamin B called biotin which helps hair growth.

In addition to consuming foods rich in hair vitamins, don't forget to treat hair health from the outside well. This can be done by shampooing regularly using a shampoo and conditioner that suits your hair type. It's best to avoid using a hair dryer or hair straightener, to minimize hair damage.