The most important micro- and macroelements for healthy hair. Is your hair falling out on your head? Effective vitamins and minerals for hair and nail growth will help you

Everyone knows that protein and omega-3 fatty acids are needed to maintain healthy hair. Protein is often present in products designed to make curls denser. However, with regular use of masks and conditioners with protein, there is a risk of overdoing it: the accumulation of a large amount of concentrated protein in the cortex (cortical layer of the hair) leads to fragility.

Protein is absorbed much more efficiently through the hair follicle, where it enters through the blood vessels. Large amounts of protein are found in chicken and turkey, eggs, dairy products, lentils and Greek yogurt (the latter, due to its small amount of water, contains 50% more protein than regular yogurt and is rich in vitamins B5 and D).

Girls often resort to taking omega-3 capsules in the hope of stopping hair loss, but these polyunsaturated acids will also be good for regular nutrition of hair follicles. Reliable sources of omega-3 include salmon (also rich in iron and vitamin B12), flaxseed oil, walnuts and sea buckthorn.

There are other mineral elements and vitamins that are no less beneficial for hair.

What microelements are needed for hair to make it look healthy, shiny, flowing!

Luxurious hair is not given to everyone from birth. But that doesn't mean anything!

Caring care using products rich in hair microelements and your hair will become much stronger, more elastic, shiny and beautiful!

Microelements for hair are needed so that it grows quickly, so that metabolism in the hair follicles actively proceeds, and pigment for coloring is produced. With a lack of microelements, hair becomes thinner, early gray hair appears, and falls out.

Among the variety of reasons for deterioration in hair quality, there may be the most banal ones - poor nutrition! For example, with vegetarianism, using various diets for weight loss, and simply eating a monotonous diet.

These reasons can be easily eliminated! The main thing is to know where and in what foods certain useful minerals are contained and eat more of them. Your body will do the rest and after a while you will acquire extraordinary charm and beauty.

But there are more serious reasons that lead to deep disturbances in the mineral composition of hair. For example, chronic diseases of internal organs, especially the digestive tract. Infectious diseases, endocrine pathology, poisoning with salts of heavy metals and others.

In these cases, the help of specialists is required: trichologists, therapists, infectious disease specialists, endocrinologists.

The purpose of this article is to help those people who, in principle, are healthy, but for various reasons do not receive enough microelements from food. They began to notice that their hair was splitting, lost its shine, and became somehow lifeless. We will answer the following questions:

What microelements are good for hair?

How does hair change due to a lack of various minerals? Products that contain silicon, calcium, selenium, and other essential minerals.

Iron

This mineral is involved in and provides oxygen to all tissues and organs, including hair follicles. Every month, during menstruation, women lose a certain amount of blood, so 40–60% of them develop iron deficiency.

If we add here the fact that many ladies are fond of exclusively plant foods or are on special diets, then they are guaranteed to have anemia or anemia. And this includes general weakness, pallor, dizziness, and also dull, poorly growing hair.

WHERE IS IRON CONTAINED? In pork liver, mushrooms, brewer's yeast, cocoa, green herbs, wheat germ, sunflower and pumpkin seeds, sea fish.

Silicon

Silicon, along with calcium, is involved in the construction of connective tissue, i.e. joints, cartilage, bones, blood vessels, skin, hair. In hair, silicon is concentrated in the membranes, making them strong and elastic.

With a deficiency of silicon in the body, poor hair condition is observed: dull, lifeless strands, split ends, and falling out.

WHERE IS SILICON CONTAINED? Unrefined grains, brown rice, bran. There is a lot of silicon in seafood and seaweed. In the vegetables we are familiar with: jacket potatoes, beets, turnips, onions, Jerusalem artichoke. Beans and red peppers are also rich in silicon.

Manganese

Everything in the body is designed in such a way that in order to absorb minerals, they need to be supplied in a complex. If we do not get approximately 10 mg of manganese daily, then iron will not be absorbed. Therefore, the more varied our food is, the more diverse minerals we get and the better the condition of our hair.

A lack of manganese causes thinning strands, split ends, weakened growth, loss of shine, and early gray hair.

WHERE IS MANGANESE CONTAINED? Wheat sprouts, barley sprouts, bran, rye bread, brown rice. There is a lot of mineral in coffee, tea, cocoa. Fresh vegetables are a good source of manganese. You should especially eat tomatoes, carrots, beets, potatoes, spinach, and parsley. Wild berries: cranberries, blueberries.

Zinc

Although zinc is required by every cell in our body, most of it is found in the hair, skin, prostate gland, kidneys and liver, as well as in the retina.

If there is not enough of it in the body, dermatitis and eczema appear on the skin. The condition of the hair worsens: oiliness appears, baldness, thinning strands, and dandruff occur.

WHERE IS ZINC CONTAINED? The most zinc is found in sunflower seeds and bran, sesame seeds, lentils, beef liver, wheat and oats, hard cheese, and oysters. But in plant foods the zinc content is low, but this mineral is everywhere.

Potassium

To relieve swelling and lose weight, many people take diuretics that promote the excretion of potassium. If at the same time drowsiness and apathy appear, blood pressure decreases, then there is a deficiency of potassium in the body.

Hair does not tolerate potassium deficiency. They become dry, dull and thin.

WHERE IS POTASSIUM CONTAINED? All plant foods are rich in potassium. Legumes, vegetables, dried apricots and prunes, black currants. Potassium is also found in fish and beef, and there is a lot of it in veal.

Selenium

This mineral is an essential antioxidant. By neutralizing free radicals, selenium strengthens the immune system, increases metabolism in the body, prevents the development of diseases of internal organs, and protects the cardiovascular system from early atherosclerosis and hypertension.

For skin and hair it is a mineral of beauty and youth. If a person receives it in sufficient quantities, the hair will be strong, grow quickly and smoothly, and feel soft and silky to the touch.

The absorption of selenium is hampered by sweets, sugar, flour products, i.e. simple carbohydrates! With a lack of selenium, wrinkles quickly appear on the face, hair becomes dry, weakened, and falls out.

WHERE IS SELENIUM CONTAINED? By-products: liver and kidneys of domestic animals and poultry. Lobster and squid meat, dried mushrooms (oyster mushrooms, white mushrooms), coconut flakes, sea fish. Among plant products, we can mention whole grain bread, sprouted wheat grains, cereals, lentils, peas, beans, chicken yolk, nuts, and broccoli.

Calcium

For the construction of cells of the musculoskeletal system, teeth, skin, nails and hair, calcium is the main macronutrient. At the same time, very often there is a lack of it in the body, leading to osteoporosis. In childhood and adolescence, this occurs due to the active growth of children. In adults - loads, stress, illness, and in old age - hormonal deficiency.

WHERE IS CALCIUM CONTAINED? Many are sure that milk contains the most calcium. However, this is not quite true. We can say that only hard cheese is rich in calcium. In addition, as many adults age, they develop lactase intolerance and have difficulty absorbing calcium from milk and dairy products. Therefore, eat more green herbs, vegetables, and nuts. in sesame seeds, so they should be added to salads and any other food.

Copper

Many enzymes and hormones contain copper. The strength of hair and the synthesis of eye and hair pigments depend on the presence of this microelement.

With a lack of copper, hair becomes weak, loses shine and elasticity, early gray hair appears, dermatitis, and baldness occurs.

WHERE IS COPPER CONTAINED? In cod liver, beef and pork liver and in various vegetables and fruits, but in minute quantities. Therefore, you need to eat as much raw plant food as possible.

Cobalt

Cobalt is involved in many biochemical processes. It is necessary for the synthesis of vitamin B12, myelination of nerve fibers, insulin production, and maintains the structure of the skeletal system. Together with copper, it prevents the development of early gray hair, thinning, and baldness.

WHERE IS COBALT CONTAINED? A lot of trace elements are found in sea and river fish. Cheese and dairy products, animal liver and kidneys, eggs, cereals, bran, raw vegetables and fruits, dark chocolate.

Microelements for hair are best obtained from food. The amount of minerals your body absorbs will depend on the variety of foods you eat. The more diverse your food set is, the more minerals will enter the body and take part in the construction and renewal of body cells.

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