Vitamins and minerals for your hair

You can buy the best shampoos and balsams, but the real beauty of your hair comes from the inside. If you starve or eat improper food, hair can become thin, lose its shine and split at the ends. And on the contrary: if you eat food that contains a lot of vitamins and minerals, your hair will look healthier and shine more. So what do we need to eat to provide hair with all necessary matters? Everything what is good to keep your organism healthy is good for your hair as well. There are products that have great effect on you if you consume them regularly.

Minerals are needed for our organisms because they stimulate certain activities of our bodies. Calcium, magnesium, manganese and potassium stimulate hair growth. You consume calcium whenever you eat beans, nuts, tofu, fish, brewer's yeast or sesame seeds. Whole grains, wheat germ, nuts, soy beans and green vegetable are great sources of magnesium. Manganese can be found in whole grain cereals, peas, fish, meat and eggs. Avocados contain both magnesium and potassium. To consume potassium you should choose bananas, dates, dried fruits, potatoes, yogurt and brown rice.

Some minerals can even prevent hair loss (this is a serious problem for both men and woman). Those minerals are chromium, iodine and iron. To eat enough iodine you should choose meals that contain iodized salt, garlic, fish, kelp and seaweed. Brewer's yeast, whole wheat bread, beef and liver hide needed amount of chromium. Iron is important as well. Products that contain iron are fish, chicken, dried fruits, liver, green vegetables and whole grains.

Copper is needed for hair to sustain hair structure and color. Food sources for copper are green vegetables, eggs, whole grains, liver, beans, chicken and mollusks.

Our bodies crave vitamins just as well as minerals. Vitamins B5, B6, B12 and biotin works to prevent hair loss. Vitamin B5 and vitamin B6 hide in brewer's yeast, egg yolks, meat and whole grain cereals. Vegetables and liver are other sources for vitamin B6. Vitamin B12 can be found in eggs, chicken, fish and milk. Products to consume if you need biotin are almost the same: you need to eat whole grains, milk, egg yolks, brewer's yeast, liver and rice. Biotin and vitamin B5 also work to prevent graying, while vitamin B6 is used to create melanin, the material that gives your hair its color.

Vitamins A, C and E are antioxidants that work to keep scalp healthy. Good sources for vitamin A are spinach, cabbage, broccoli, milk, eggs, cheese, fish liver oil, peaches and apricots. Vitamin C is found in strawberries, citrus fruits, pineapple, potatoes, tomatoes, cantaloupe, dark green vegetables and kiwi. And food sources for vitamin E are soybeans, nuts, dried beans, wheat germ oil, raw seeds, leafy green vegetables and cold-pressed vegetable oils.

Vitamin B3 enchants scalp circulation and better circulation makes hair to grow faster. By the way, regular scalp massage works the same way. Vitamin B3 is in foods like turkey, chicken, meat, brewer's yeast, wheat germ and fish. Inositol helps hair follicles to stay healthy. Food sources for this vitamin are liver, brewer's yeast, citrus fruits and whole grains.