Are you looking for the most important nutrients for your hair? Then you've come to the right place! In our society, a strong, beautiful head of hair stands for health and vitality. So it's no wonder that many men and women are desperately searching for the ideal solution to hair loss or any other hair problems - and are trying, for example, to treat hair loss with oils, masks, shampoos or one or two other products. Hair growth supplements to stimulate.
In fact, our diet plays a decisive role in the health of our skin and hair. Through our food, we take in minerals, phytochemicals, vitamins, carbohydrates, fats and proteins every day, all of which promote the quality of our hair.
In this article, I would like to show you which micro- and macronutrients are particularly important for your hair - and which foods you can find them in. Let's go!
1. vitamin A (retinol)
One of the most important nutrients for healthy hair is the Vitamin Awhich is one of the fat-soluble vitamins. It is of great importance for human cell growth, promotes the Fat synthesis in the hair follicles and serves the Sebum production in the scalp.
Finally, vitamin A is both a Important factor for supple and strong hairas well as for hair growth. A deficiency, on the other hand, can lead to dry, itchy scalp and associated hair loss.
Vegan foods with vitamin A: For example, spinach, kale, carrots, pumpkin, red peppers, kale, sweet potatoes, lamb's lettuce, apricot and mango.
2. vitamin B2 (riboflavin)
This list of the most hair-friendly nutrients is extended by Vitamin B2 extended. The vitamin is, among other things Important for the metabolism and supplies your hair cells with the energy they need to form healthy hair. A lack of this essential nutrient, on the other hand, can damage your hair cells.
Vegan foods with vitamin B2: For example, pulses, wholegrain products, almonds, mushrooms, yeast flakes, oyster mushrooms and pumpkin seeds.
3. niacin (vitamin B3)
Another important vitamin for healthy hair is Niacin. It improves the Blood circulation your scalp, regulates sebum production and thus strengthens the hair roots. So if you want to stimulate your hair growth with the help of your diet, this vitamin should definitely be on your menu.
Vegan foods with vitamin B3: For example, yeast flakes, edible bran, peanuts and peanut butter, buckwheat flour, coffee beans, pulses, brown rice and sesame seeds.
4. biotin (vitamin B7)
The so-called beauty vitamin Biotin is one of the best-known nutrients for strong, healthy hair. It is namely Component of many hair care products and corresponding food supplements.
The reason for this is that biotin Production of keratina main component of hair, and thus supports healthy hair growth. A biotin deficiency, on the other hand, can lead to hair problems and even hair loss.
Vegan foods with biotin: For example in yeast, dried porcini mushrooms, peanuts and peanut butter, tomatoes, potatoes, soybeans, edible bran, oatmeal and brown rice.
5. vitamin C (ascorbic acid)
That Vitamin C is a common ingredient in hair care products is no surprise. This is because the essential vitamin is involved in the production of the protein collagen and fights free radicals (harmful oxygen compounds) in the body.
Since vitamin C is used in this way for a Elastic and firm hair structure it is one of the most important nutrients for healthy hair.
Vegan foods with vitamin C: For example, sea buckthorn juice, parsley, red peppers, broccoli, kale, strawberries, acerola cherries, currants, oranges and lemons
6. vitamin D
The Vitamin D (also known as vitamin D3 or sun vitamin) is important for the formation of proteins and the Promotion of many metabolic processes in the body - and therefore also has a crucial function for your hair. For example, it is involved in the New formation of hair follicles involved. A lack of vitamin D can therefore also lead to weak, thin hair and, not least, hair loss.
Vegan foods with vitamin D: For example, avocados, mushrooms, chanterelles, porcini mushrooms, shitaki and margarine. Basically, however, your body absorbs it through the sun's rays on your skin.
7. vitamin E (tocopherol)
With Vitamin E is another nutrient that your body needs for healthy hair. The antioxidant, fat-soluble vitamin fights free radicals and counteracts dull, dry hair by creating a thin protective film around the hair fiber.
In this way, it always remains Resistant and moistso you don't have to expect hair breakage or other hair problems.
Vegan foods with vitamin E: For example, wheat germ oil, safflower oil, hazelnuts, peanuts, almonds, sunflower seeds, spinach, broccoli and whole grain products.
8. zinc
Also Zinc is an important nutrient for beautiful hair. The trace element Repairs damaged hair tissuepromotes the function of the Oil glands in your scalp and ultimately ensures healthy skin - the basis for healthy hair.
If you suffer from a zinc deficiency as part of an unbalanced diet or as a result of other causes, for example, you can recognize this by the fact that your Hair coarse, thin and dry or you suffer from diffuse hair loss.
Vegan foods with zinc: For example, wheat germ, poppy seeds, sesame seeds, pumpkin seeds, sunflower seeds, linseed, oat flakes and wholemeal pasta.
9. iron
Also Iron is a nutrient that is partly responsible for healthy hair. The important trace element is, for example, crucial for the DNA synthesise in the hair follicle cells. Various enzymes are required in the cell for this - one of them, which absolutely needs iron for its function, is ribonucleotide reductase.
Iron is also used for Oxygen supply to the hair follicles via the blood circulation. If the supply fails or is inhibited, you have to work with brittle, weak hair through to hair loss count on it. Iron deficiency in women is often caused by menstruation or pregnancy, for example.
Vegan foods with iron: For example, pumpkin seeds, shelled hemp seeds, pistachios, quinoa, tempeh, peas, lentils, oat flakes and hazelnuts.
10. magnesium
If you're looking for nutrition tips for strong hair, then the nutrient Magnesium not far! The quantity element promotes the Protein formation and also supports the Hair growth process of your body.
If you consume too little of it through your diet or targeted nutritional supplements, your Thinning hair over time or even fail.
Vegan foods with magnesium: For example, sea lettuce, cocoa powder, pumpkin seeds, sesame seeds, cashew nuts, oat bran, pulses and oat flakes.
11. selenium
Surely you know Selenium also as an active ingredient in anti-dandruff shampoos. It is no coincidence that the trace element is present in these products, as it protects the cells of the scalp. protects against oxidative stress. Also Selenium promotes your hair growth and counteracts problems such as hair breakage. Just a few more reasons to include more of this nutrient in your meals.
Vegan foods with selenium: For example, broccoli, white cabbage, Brazil nuts, porcini mushrooms, chickpeas, oatmeal, buckwheat, garlic, onions, asparagus and lentils.
12. copper
Also Copper should be included in your daily diet to promote your hair health. The trace element is involved in the formation of melanin, the pigment that gives your hair its color. Gives hair its color. It therefore also prevents premature graying of the scalp hair. It also strengthens the Connective tissue and the Hair structure.
Vegan foods with copper: Buckwheat flour, cocoa powder, cashews, sunflower seeds, dark chocolate, spirulina, hazelnuts and pulses.
13. proteins
Proteins are also among the most important nutrients for healthy hair, as they are essential for the formation of keratin. the protein that forms the basic building block of the hair fiber represents. For example, we repair Vegetable protein sources brittle hair by strengthening the hair shaft and providing the hair length with a protective film.
Vegan foods with proteins: For example, lentils, beans, seeds, peanuts, hazelnuts, walnuts, broccoli, chickpeas, quinoa, tempeh, oatmeal and tofu.
14. omega-3 fatty acids
The Omega-3 fatty acids are among the unsaturated fats, nourish your hair follicles and promote healthy hair growth. They work, for example anti-inflammatory and improve the Hair density. They also constantly supply your scalp with Humidity and thus prevent them from drying out.
Vegan foods with omega 3: For example, linseed, chia seeds, walnuts, pistachios, peanuts, hazelnuts, pecans, almonds, shelled hemp seeds and seaweed.
Nutrients for healthy hair, made easy!
Now you know that your Hair needs more than just good care. Namely vitamins and vital substances - and the right foods. Use this knowledge to support your hair in the long term through your diet - and don't forget, drink enough water.
It's best to start by combining the nutrients described with appropriate recipes. integrate them specifically into your daily meals and observe how the texture of your hair improves. But remember that Hair problems also have other causes apart from a lack of nutrients - and that Patience always required because beautiful and healthy hair does not grow overnight.
"Health is not everything, but without health, everything is nothing."
Arthur Schopenhauer (more at Health Quotes)
I hope I have been able to help you with this article. Do you have any questions, suggestions or do you know of any other micro- and macronutrients that healthy hair needs? Then I look forward to your comment!
Stay healthy,
PS: I have a large Hair soap comparison made for you! You can find out which natural bar soap is ideal for your hair in the linked article. Have fun!
