Besides taking hair vitamin supplements, you can maintain healthy hair
by eating nutritious foods. In addition to being able to meet the needs of
vitamins needed by hair, consumption of nutritious foods is also safer and
healthier for the body as a whole.
Hair vitamins naturally can 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-3, iron, protein, carbohydrates, and
zinc, then the health of your hair will be well maintained.
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 its role in regulating the central nervous system and
body metabolism, vitamin B is 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. One study found that vitamin D can
support the formation of new follicles or small holes where the strands of hair
grow.
Taking vitamin D in supplement form should be careful, adjust to the
needs and recommendations of the doctor. Because, vitamin D is a fat soluble
vitamin that is difficult to remove from the body. High levels of vitamin D can
trigger excessive absorption of calcium. This condition can then cause high
levels of calcium in the blood, causing kidney problems.
Foods for Healthy Hair
Compared to supplements, prioritize eating natural foods. Vitamin D is
found in fish meat, orange juice, cheese, egg yolks, grains, and low-fat milk.
In addition, the body can also form vitamin D naturally with the help of
morning sunlight.
Vitamin B12 is abundant in red meat and dairy products. While vitamin
B complex, there are among others in spinach, carrots, beef liver, eggs, beans,
eggs, milk, and soybeans.
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 shiny.
Spinach
Spinach, which is rich in vitamin A, beta carotene, vitamin C, iron,
and folic acid, plays a role in maintaining the health of the scalp and the
moisture of the hair so that it is not easily broken.
Sweet potatoes, carrots, pumpkins, melons and mangoes
These foods are rich in antioxidant beta carotene which can prevent
hair becoming dull and dry. Vitamin A, which is formed by the body from beta
carotene, will stimulate the oil glands on the scalp to maintain moisture.
Guava
Guava fruit, also known as guava, has a high content of vitamin C. So,
besides being good for health and endurance, it can also prevent broken and
branched hair.
Cereals, green vegetables, liver and seeds
Iron-fortified cereals, dark green vegetables, beef liver, pasta,
seeds, and soybeans can prevent hair loss, because it is a source of iron.
Chicken meat
Hair loss can cause baldness if new hair growth stops due to lack of
protein. To get enough protein, you can eat poultry meat, like chicken, which
has lower levels of saturated fat than red meat.
Cinnamon
Cinnamon can smooth the blood flow that carries oxygen and nutrients
to the hair roots. To get the benefits of cinnamon, you can sprinkle on the
bread, coffee or oatmeal you consume.
Egg
Eggs are rich in B vitamins called biotin which helps hair growth.
In addition to eating foods that are rich in vitamin hair, don't
forget to take care of healthy hair from the outside properly. This can be done
by shampooing regularly using shampoo and conditioner that suits your hair
type. It is best to avoid using a hair dryer or hair straightener, to minimize
the occurrence of hair damage.
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