Hair, like the rest of the body as a whole, need vitamins. Their disadvantage is noticeable immediately. It manifests itself in the fragility, dryness and hair loss. It is important to be aware of the essential elements that are beneficial to the hair, and where they are held.

• Vitamin A - essential ingredient for the development of healthy cells and tissues of the body, including the cells that make up hair .  In addition, he, along with zinc and silicon, prevents blocking of sebaceous glands that produce sebum, which is the necessary lubricant for hair follicles .  Vitamin A deficiency is a common cause compaction of the scalp, dry hair and dandruff .  Air pollution, smoking, exposure to very bright light, use of certain drugs that reduce cholesterol, laxatives and aspirin - all play a role of inhibitors of vitamin A .  Rich sources of vitamin A are liver, fish oil, eggs, fortified milk, red, orange and yellow vegetables, greens .  Be careful if you take vitamin A supplementation .  This vitamin is fat-soluble and can accumulate in the body, because of which there is a significant likelihood of overdosing .  Excess vitamin A causes severe dry skin, inflammation of the hair follicles and, in some cases, hair loss .  If you decide to take supplements of vitamin A, previously consult a .  However, it is best to obtain the necessary amount of vitamin A from food - the probability of the risk of exceeding the recommended dose in this case is practically absent, and you get along with vitamin useful to the body tissue .
• B vitamins are also necessary for healthy hair. Vitamin B6, folic acid, biotin and vitamin B12 - the key material to maintain healthy levels of hemoglobin in the blood. A major function of hemoglobin is to transport oxygen from the lungs to the various tissues of the body, including the hair follicles, and scalp. Fortunately, there are many delicious foods that contain B vitamins Vitamin B6 can get their protein products, such as liver, chicken, fish, pork, kidney, soybeans. They contain proteins also promote hair growth. Folic acid rich in whole grains, nuts, herbs, orange juice, brewer's yeast Brewer's yeast: Myths and Reality , Wheat germ, and again - the liver. Meat, fish, chicken, eggs and dairy products will provide you with vitamin B12. Biotin is produced in the intestines of any healthy person, and its deficiency is rare, except in cases of serious malnutrition and intestinal disorders.
• Vitamin C is necessary for collagen formation, which ensures the integrity of body tissues. A deficiency of vitamin C leads to the fact that the hair begins to break and split. Fortunately, stores of vitamin C in the body easy to fill, if there are more fruits and vegetables.
• Vitamin E improves blood circulation in the scalp and skin cells with oxygen saturation. It is found with greens, nuts, vegetable oils, cereals and a variety of cereals.
• Copper improves oxygen flow to the scalp and hair follicles, so hair starts to grow faster, become more brilliant and powerful. The richest sources of copper - the liver, seafood, nuts and seeds.
• Another very important for the health of hair and body as a whole - iron. Foods contain iron in two forms - heme and non-heme (the first is easily absorbed and helps to increase the level of hemoglobin, the second absorbed much worse). The level of hemoglobin and the quality of the blood depends on the health of the whole body, as well as the condition of the hair.
• Heme iron found in meat, non-heme - in plant foods, such as apples. However, vitamin C is somewhat easier negemogo absorption of iron.
• Iodine is important for normal hair growth. Farmers raise sheep, I have long noticed that the sheep in the diet which lacks iodine, wool grows worse than others. Human hair iodine is needed just as well. The best sources of iodine are seaweed, fish, shellfish, eggs, jacket potatoes and garlic.
• Another useful hair material is silica or silica. It is the second most abundant element found in the earth's crust (the first - oxygen). Unfortunately, in our diet very little silica - presumably because the foods that we eat are grown in soil that has so often and abundantly treated with various chemicals that she almost lost her trace. Rich sources of silica are rice, oats, lettuce, asparagus, onions, strawberries, cabbage, cucumber, sunflower seeds, celery Celery: vegetable with obvious advantages , Rhubarb, cauliflower Cauliflower: Queen vegetable table And Swiss chard. Especially much silica in foods grown in Asia.

Essential fatty acids, which in the early 20th century were called vitamin F, but later classified as fats, are always present in healthy hair, nails and skin. To get enough essential fatty acids, needed at least three times a day to eat sea fish - salmon, sardines, trout, mackerel.

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