What is useful to eat for hair growth. Best Food For Hair Growth. Fruit hair masks recipes at home

Today we will talk about what you need to eat for hair growth, and also what is that the hair does not fall out and were dense?

What vitamins are responsible for hair growth?

• Vitamin C

Vitamin C supports general immunity and is a powerful antioxidant. This is one of the most important and most effective. nutrientscontributing to the growth and strengthening curls.

Vitamin C helps the cells "build" collagen - the most important component of nutritional masks and shampoos used for hair growth and increase their strength. It also improves the absorption and absorption of iron, which has a strengthening effect.

• Vitamins Group B.

Complex vitamins group in best take with food. Vitamins of this group are soluble in water and not toxic. Their contribution to hair health is based on their ability to develop and regenerate surface layers of the skin.

1. Biotin (B7) Supports hair health and contributes to their rapid growth and maintain the metabolic needs of hair follicles. Biotin. most effective in combination with zincwhich prevents hair loss;
2. B1 (thiamine), B2 (riboflavin), B3 (niacin) provide nutrition of hair follicles;
3. B5 (Pantothenic Acid) makes hair flexible, brilliant and prevents falling;
4. B6 (pyridoxine) helps prevent the appearance of dandruff;
5. B12 (Kobalammin) Also helps in preventing hair loss.

Important! The shortage of group vitamins in leads to premature the appearance of seeds.

• Vitamin E.

Provides health of the scalp and has a regenerative effect, Helps new hair follicles to penetrate through a dead layer of cells.

• Vitamin A

Is a powerful antioxidant, the lack of retinol (vitamin A) leads to peeling of the scalp, dryness, excessive hair loss and dandruff.

• Vitamin D.

Vitamin D. promotes development healthy hairjany Lukovitz. It improves the condition of stem cells, which increases their ability to activate sleeping hair onions.

• Iron

Lack of iron can lead to excessive hair loss. Iron recommended for total growth and good hair well-being, as it transfers oxygen to their roots. Daily dose Iron is 14-15 mg daily.

• Magnesium

Lack of magnesium in the body provokes accelerated aging and causes a feeling of increased fatigue. Signs of magnesium deficit are similar to aging manifestations.

Raising arterial pressure, uneven pulse, atherosclerosis, heart problems and insulin resistance - all these symptoms sign about the deficit of the mineral.

Lack of magnesium acutely affects hair growth, Causeing their abnormal loss. The reason for this is the insufficient supply of hair follicles with nutrients.

• Protein

Approximately 90% of all hair is in the growth phase, and the remaining 10% is in the inactive stage (or rest phase).

After a long stay in inactive condition, the hair begins to fall out. Consumption of insufficient protein may be the cause of excessive fallout.

When the body does not receive the optimal volume of protein with food, it tries to balance this condition by closing the "production" of a non-essential protein - which is used in the formation of new hair follicles.

Hair loss is noticeable after 2-3 months after reducing protein consumption.

• Zinc

The deficiency of the zinc leads to the deterioration of the structure of the protein constituting the hair follicle. Such a sharp weakening and causes excessive hair loss.

Zinc also plays a decisive role in the production and formation of DNA and RNA, which it is important for optimal division of hair follicles To ensure healthy logo growth.

Look at the video with a commentary about the vitamins for hair:

What products need to eat for hair growth?

Consider what products contribute to the growth of the hair on the head.

Carbohydrates. About 60% of daily calories must have carbohydrates. They are a central source of energy and indispensable assistants in hair growth.

It is important to add more complex carbohydrates to the diet - these are vegetables, fruits, wholegrain products (whole grain bread, buns, loaf) and brown rice, and eliminate simple carbohydrates and white flour with wheat.

Protein - peculiar building block For hair, a diet for curl growth should consist of 20% of protein products.

Essential fatty acids. Eliminate hair dryness, peeling of the scalp, curl fragility, improve their texture.

An indispensable fatty acids are contained in vegetable oils, whole grain products, bean, fresh nuts, oilseed seeds, flax oil and pumpkin seeds. Approximately 15-20% of daily calories should come from these sources.

Vitamin A. Beta carotine contained in green and yellow vegetables and fruits, sweet potato, broccoli, apricots.

Vitamin E.. it products from solid grain, avocado, rice flakes and bran, nuts (almond, hazelnut, peanuts, cashew), dark green vegetables, legumes.

Vitamin K.. Helps maintain hair health. Food sources of vitamin K - dairy products, figs, green asparagus, broccoli, salad leaves, Brussels cabbage, dark green leaf vegetables, oatmeal, rye, soybeans.

Vitamins Group B.. Contains in beans, lentils, fresh fruits and vegetables, especially citrus and tomatoes. High Biotin products are crude rice, wheat sprouts, green peas, lentils, oats, soybeans, sunflower seeds and walnuts.

Vitamin C. Good sources of vitamin C are all citrus fruits, oranges, lime, lemons, berries, vegetables, brussels, cucumbers, tomatoes, cauliflower, green leafy vegetables and red peppers.

Vitamin D. Add to the diet fish Fat, Salmon, Herring, Mackerel, Trout, Caviar, Chicken Eggs and Fatty Dairy Products.

Iron. Increase iron consumption by adding to the diet dark green vegetables, solid grain products, flax seeds.

Potassium. Banana It is the best source of potassium that plays an important role in the transportation of nutrients to the hair lows through cell membranes.

Magnesium. Turn on in the diet whole grain products, green leafy vegetables, dairy products, fruits, nuts and legumes.

Zinc. Stimulates hair growth due to improving immunity. Natural sources zinc - these are bean, mushrooms, low fat milk, spinach, pumpkin and sunflower seeds.

Proper nutrition

Balanced nutrition, regular physical exercises, reduction of stress and healthy sleep, help maximize hair growth potential.

Food for hair growth. Here sample menu For 3 days, consisting of many of the above products for clarity:

Day 1

1. 1 cup of oatmeal with fresh blueberries, almonds and organic soy or coconut milk, two pieces of ham From turkey, one glass of water, green tea or almond milk.
2. Hencooked in the oven without skins, with bow and olive oil, movies or brown rice (optional), one big glass of water.
3. In the form of afternoon, you can eat 1 large apple or a piece of fatty solid cheese.
4. Chicken breastcooked in the oven with spices and herbs fried green beans, salad leaves with avocado In olive oil, baked batt, a glass of milk.

Day 2.

1. Eggs of two eggs with cheese, two ham slices From turkey, four slice orange, one cup of organic soy milk or green tea.
2. Salad of Tuna With avocado (1/2), tomato, outstanding salad leaves, refueling to your choice (olive oil), grated fatty cheese, salt, pepper to taste.
3. As afternoon, you can eat peanut Sachets and 3-5 Little Carrots.
4. Salmonbaked in the oven in milk and lemon juice, sweet pepper salad and red bow, one cup of brown rice, one cup of tea, water or coffee (without sugar).

Day 3.

1. Whole wheat bread cinnamon, home compote, 50-70 g grease cottage cheese, one cup of green tea, almond milk or water.
2. Baked in the oven chicken breast With seasonings, mozzarella cheese and parsley, roasted on olive oil cabbage, one a glass of lentils, one mango.
3. Salmon, crude (brown) fig, black or brown boby, appleBaked with honey and cinnamon, for dessert.

Helpful advice: Processing of vegetables and fruits before use can reduce their beneficial properties for hair. Therefore, it is better to use cheese.

Meat, fish and dairy products, in any case, have to be subjected to heat treatment, but their properties will not change. It is more expedient to prepare meat and fish in the oven, a double boiler or grilled, avoid frying products in a frying pan.

On our site you can get acquainted with a huge number of recipes for homemade masks for hair growth:, or, and.

How to replace seasonal products?

Tell that you need to eat for hair growth on the head into the no-season.

Any product from the above table can be replaced by its analogue, for example, in the absence of mango (potassium source) in the diet you can add dried fruits (Kuraga or Glass of Izyum).

Mozzarella cheese (source of calcium and vitamin A) can be replaced by the "Russian" cheese. Soy or coconut milk replace on non-fat cream (up to 15%), and the almond - on the cow.

Expensive broccoli can be excluded, and instead of her add to diet cauliflower, zucchini or eggplant (Sources of potassium, magnesium and calcium).

Balanced nutrition is a guarantee of the health of your curls.

Hair needs natural vitamins derived from food, due to their rapid and easy assimilation.

The correctly selected menu can fill the deficit of vitamins, minerals, microelements and nutrients, and the results will be noticeable in the first months of the following months.

Useful materials

Read the other articles on hair growing:

• Tips how to grow curls

Health I. appearance Hair dependes not only from regular care. The main factor affecting their overall condition is the right and balanced nutrition. Of course, the natural structure and the rate of hair growth from nutrition does not depend, but shine, life force and energy directly depend on your diet. Therefore, it is very important to carefully monitor your diet, because as a result, your appearance and natural beauty depends on it.

Thick and beautiful chapels are the key to healthy nutrition. It is no secret that with the help of regular care and proper nutrition, you can get rid of almost any hair problem and scalp. A healthy and balanced diet provides the body with the necessary amount of vitamin and minerals. In order for the hair to retain beauty and health, in the diet, in addition to vitamins and minerals, proteins, fiber, fats and carbohydrates must be present. Including in meal beef liver, you give your hair luxurious views and natural glitter. Everything is explained by the fact that there are a lot of vitamin A in the liver, which normalizes the functions of the fatty glands, as well as zinc and vitamin B, which are the main vitamins for hair. Those who indifferently refers to meat, or does not use it from any other considerations, the required level of vitamins and trace elements can be obtained from vegetable products: fish fatty varieties, potatoes, various croup, spinach, legumes, eggs, carrots, cabbage, bread , nuts, citrus fruits.

Hair problems may occur not only from the lack of any microelements, but also from their oversupply. For example, consumption in large quantities of sugar and fatty food can cause obesity and provoke diabetesAs a result, the hair will begin to fall out. The lack of zinc, sulfur or iron's body leads to their dryness, thinning and fragility. On the state of hair, besides nutrition, negatively affects the reception of medicines, bad habits (alcohol, smoking, coffee), overvoltage and stress, hormonal birth control pills, pregnancy, as well as constant strict diets. To preserve their health it is important to abandon harmful habits Or at least know the measure in your negative addictions.

Hair and proteins (proteins).
As you know, more than half hair consist of proteins, the basis of which are amino acids. Especially important for their growth and beauty of the amino acid cysteine. Rich in this acid such products like cottage cheese, poultry meat, grain, fish and seafood, soy. It should be noted and gelatin, the use of which at least once a week in the form of fruit jelly is guaranteed to strengthen hair, bones, nails, joints. Other sources of useful protein are cheeses, eggs, legumes, nuts, as well as buckwheat, wheat and rice cereals. One fifth of the day diet should have to be on protein food, the use of which should occur in the morning.

Hair and fats.
Despite the fact that fats are the source of a large number of calories and cholesterol, still without them our body will not be able to function correctly. After all, they are a source of vital fatty acids. Without them, the appearance of our hair depressing. Fat suppliers Our organism are natural margarine, sour cream, vegetable oil, butter, cream, cottage cheese, nuts (hazelnut), pork fat and pork, sausage, cheeses, chocolate, duck and goose meat, canned fish, halva .

Cholesterol is a lot in eggs (yolks), brains (except beef), liver and kidneys, butter and margarine, bird skarette, sausages, ham, rabbit. This group of products in their diet should be limited, but not exclude at all! Instead of animals, it is better to use vegetable fats, first of all, preference should be given to olive and peanut butter. In addition, some important vitamins for beauty and health are included in the group of fat-soluble.

Hair and carbohydrates.
These substances also have their value for the vital activity of the body, in particular for hair health. However, their number should not exceed two thirds of your daily diet. Sugar, candy (especially lollipops), honey, pastry, semolina, sweet alcoholic beverages, cottage cheese, lemonade, serves the most important source of carbohydrates.

Food for hair - trace elements.
Special value has such trace elements like selenium, zinc, calcium, iron, iodine, since their lack in the body leads fragility and hair loss. The deficit in zinc and iron diet makes hair thin. Therefore, it is very important to include in your diet shrimp, crustaceans and other seafood, eggs, oatmeal, meat, red wine, bird, legumes, black bread, milk, sunflower seeds and pumpkins. In order to fill in a shortage in the zinc organism in a short time, it is recommended to eat pumpkin seeds and sunflower seeds in a couple of hours to night sleep on a tablespoon of pumpkin seeds and sunflower seeds.

Such an element as silicon has a stimulating effect on hair onions, accelerating hair growth, and also prevents their falling out. A lot of silicon is contained in cereals, beans, onions, strawberries, bananas, shoes, coarse flour, parsley, nettle.

Iodine improves blood flow and nutrition and hair bulbs. In the chronic shortage of this trace element, the hair cease to grow, and the process of their dropping may begin. Sea fish and seafood, cooking iodized salt will help to fill out the stocks of iodine in the body.

Major hair problems due to non-backed nutrition.

Greasy hair.
The main reason for increasing the fatty scalp is the growth of hormone production, as well as an excessive increase in the number of oily and acute food in the diet. Spices stimulate increased sweating, which provokes the fatty hair. To eliminate this problem, it is necessary to limit the consumption of fatty, to eat more baked products, as well as fresh vegetables and fruits.

Dry hair.
The cause of dryness is excessive impact high temperatures, use in large amounts of means for styling, as well as a vitamin B deficiency in the body. Hair dryness speaks of lack of fat in the diet. Most often, such a problem arises from amateurs diets. Quickly correct the situation will help the use of products with a large content of this nutrient (fatty fish, walnuts, sunflower seeds, bean, liver, crude rice). This problem is not necessary to run, otherwise it can reach the destruction of the hair structure.

Dull hair.
This problem occurs most often due to the insufficient amount of protein food. The scales of the cuticle of each hairs start to flaking from its base, which leads to the loss of their smoothness. As a result, the hair practically cease to reflect the light, so they do not shine. The presence of health problems, the abuse of applying styling, as well as drugs and smoking can negatively affect the hair condition, as a result of which they become dull. Glitter testifies to their health. Therefore, to return the hair of natural shine, and, consequently, health should be used daily at 75 g of pure protein per each kilogram of your weight. In addition, the diet should include as many products as possible, which contains a huge amount of minerals. This includes green vegetables, avocado, nuts, lentils, cereals, fish and seafood, as well as milk.

Dandruff, dry head leather.
To solve this issue, it is worth significantly limiting the consumption of dairy products, as they can be provocatives of this problem. The daily menu should include more products rich in vitamin A - carrots, fish, liver, root, apricots.

Slow hair growth.
The slowdown of their growth can occur due to the lack of energy entering the body. To stimulate hair growth, it is recommended to use more products, which contains many biotin. These are nuts, fish, dairy products, eggs, legumes.

Thin and weak hair.
The main source of this problem is the deficiency of iron in the body. Accordingly, it should use products rich in iron to eliminate it. This element is present in different products, but its greatest concentration is contained in meat, buckwheat, green vegetables. The increase in food consumed in food containing iron will help not only hair, but also the whole body. Iron is contained in various products, but its greatest level is present in meat, fish, legumes.

Hair loss.
The emergence of this problem contributes to consumption in large quantities of harmful products, irregular nutrition and frequent unbalanced diets and dysbacteriosis. To eliminate this problem, it is worth eliminating the harmful food from its diet, lapping more on proteins and fiber (fresh vegetables and fruits, cereals), as well as take vitamin complexes.

Basic rules for the health and beauty of hair.

• Food should be healthy and balanced.
• It is necessary to drink at least two liters of pure drinking water daily, since water removes toxins and slags from the body. It is best to use taula water (it retains the original structure).
• Under the observance of a diet in weight, there should be no more than one kilogram per week, since the rapid weight loss negatively affects the hair condition.
• Regularly drink freshly squeezed carrot juice, milk, herbal teas based on melissa, mint and chamomile.
• Twice a year should drink vitamins for hair strengthening. You can take nutritional supplements with zinc and calcium.
• Once a week make nutritious hair masks.

In conclusion, I want to say, healthy food rich in vitamins and minerals will not only save your hair healthy and attractive, but also give you cheerfulness and energy.

Probably, everyone who bothers the hair loss or their slow growth, would like to know whether it is possible to adjust the problem with the help of a diet. Yes - if you know what products you contribute to the growth of hair, you can achieve a noticeable improvement in their condition. But adhere to proper diet You have to constantly.

Hair bulbs, like all the structures of our body, need a daily tributary of nutrients. Therefore, every day you need to include in your diet at least one useful product in sufficient quantity.

In order for the new nutrition system to give quick results, nutritionists are recommended not to get involved in canned dishes and snacks. So, if the height of the hair contributes to meat - no need to replace it on the sausage. If we are talking about fermented milk products, then beneficial properties are only in fresh kefira, ryazhenka or yogurt with a short shelf life. And the fact that for months is on the counters and does not deteriorate, is clearly not for health.

Important advice from the editor!

If you want to improve the condition of your hair, it is worthwhile to pay shampoos that you use. A frightening digit - in 97% of the shampoos of famous brands there are substances that poison our body. The main components, due to which all troubles on the labels are designated as Sodium Lauryl Sulfate, Sodium Laureth Sulfate, Coco Sulfate. These chemicals destroy the structure of the curls, the hair becomes brittle, lose their elasticity and strength, the color dull. But the worst thing is that this nasty falls into the liver, the heart, lungs, accumulates in organs and can cause cancer. We advise you to abandon the use of funds in which these substances are located. Recently, the experts of our edition conducted an analysis of the resiluphous shampoo, where the first place was taken by means of the company Mulsan Cosmetic. The only manufacturer of fully natural cosmetics. All products are manufactured under strict quality control and certification systems. We recommend to visit the official online store Mulsan.ru. If you doubt the naturalness of your cosmetics, check the expiration date, it should not exceed one year of storage.

What you snapped in a fast food cafe do not take into account. And meat cutlet, and salad purchased there, contain many fats and preservatives. Therefore, try to eat what you are sure.

Fresh meat, as well as a bird (chicken, duck, turkey) - source of protein and amino acids that are well absorbed by the body. That protein is the main construction material Our body, you know, probably everything. From special protein (keratin) consist of hair rods. To achieve improved hair growth, first of all take care of a sufficient amount of protein in the diet.

Another important component that rich meat is iron. It is also necessary for rapid hair growth, and in addition, it improves the composition of the blood (increases hemoglobin). Hemoglobin provides the whole organism with oxygen, and when the head of the head is well bloodsport, the hair begins to grow better.

Sea, especially fat, fish is the source of omega-3 unsaturated fatty acids. It is difficult to call at least another product, where this component would also have a lot. If there are not enough fatty acids in the diet, the skin of the head becomes dry or, on the contrary, it is too greasy, itching, dandruff appears, and at the same time reinforced hair loss begins. Therefore, to preserve the health of hair bulbs, fish must be eaten as often as possible.

Also in salmon fish, a lot of protein, phosphorus, zinc and vitamin B12. If you are a supporter of a vegetarian diet or comply with the post, replace in the diet of meat fish.

Fish is useful to use in boiled, fried, cooked on a pair or baked form, as well as dried or salty. Short-term roasting does not destroy it useful propertiesbecause it does not destroy fatty acids. For frying it is better to use linen or olive oil. They are also well filled fish salads.

Starting from the spring, try to include in the diet more green leafy vegetables. They have a lot of things that promotes hair growth:

• almost the whole set of vitamins;
• iron;
• calcium.

All these components are necessary for the head of the head to generate the optimal amount of skin, which is natural air conditioning And protects hair from damage. Also all this is hardly nourishing hair roots.

Greens can be used as a garnish to meat dishes - these products are well combined.

Most of the hair growth is promoted by fermented milk products: cottage cheese, yogurts, kefir, sour cream, etc. Whole milk is worse than the body, and not everyone tolerates it well, so it is not necessary to use it - you can not drink porridge on milk or add to tea. But cottage cheese, solid cheese and other fermented milk dishes can be also drinking in any quantities. With the exception, perhaps, fatty sour cream.

In dairy products, a lot of protein (casein) and a wide range of vitamins, especially groups B, which are important for growth and improve hair structure.

In addition to protein, the egg contains many other valuable components, such as:

• phosphorus;
• calcium;
• potassium;
• vitamins A, B and D.

For hair recovery, you can use chicken, and quail eggsBut in reasonable quantities. Remember that egg yolk contains cholesterol.

Whole grain bread, germinated cereals, flakes, which can be mixed with kefir or yogurt and use instead of pitch, - source vegetable protein, zinc, selenium, potassium, magnesium, iron and vitamins of group B. All this contributes to the growth of hair and have a beneficial effect on the body: leads to a decrease in the weight and liberation of vessels from cholesterol sediments.

In order for the cereals to be preserved maximum useful, it is better not to cook, but to use in cheese or half a form. For this, they are soaked in water a few hours before meals. Hard cereals can be slightly held on the fire so that they become softer, but not weld.

Cuts are grinding in a coffee grinder and each day 1 to 2 spanles are added to various dishes.

The most useful hair vegetables are carrots and cabbage. In carrots, many carotene - vitamin A predecessor, as well as the very vitamin A - one of the main elements that make hair strong.

Cabbage, all of its varieties - white, color, broccoli, etc., is also an indispensable product. The more her in your diet, the more you get vitamins U, C and E. and carrots, and cabbage is useful to use in cheese, thermally processed and canned form.

Peas, beans, lentils and beans are rich in vegetable protein, zinc, selenium and biotin. All these components are necessary for the strength and health of hair. From nuts are especially useful walnut, cashews and almonds. In them, like in fish, many omega-3 fatty acids and alpha-linolenic acid, the deficit in the diet of which becomes the cause of problems with the scalp.

The more nuts you eat, the better, but only when you do not have overweight and digestive problems.

Those who hold the low-calorie power system, you can reduce the number of dishes from fat fish and eliminate nuts, and the components that are contained in them, replace with food additives. No meat should not be abandoned - just use it low-fat varieties, as well as run on small-calorie dairy products, vegetables and cereals.

Hair from ancient times is considered a symbol of beauty, pride of any woman. We take care every day about your hair: masks, shampoos, sprays, all this helps to keep the external beauty of our hairstyles. But if you want to make the hair quickly grow, it was healthy and beautiful, it is necessary to eat right and balanced, and what products will help for hair growth, you will learn from our article.

Products useful for hair

The main rule of healthy hair is balanced and proper nutrition. The monodi, which are so popular today, bring great harm, after them the hair is losing glitter, become brittle, dry, slow down their growth. If the lack of food will be constant, then you can lose your hair at all.

1. In order to strengthen the hair, speed them up, it is necessary to eat products rich in iron, calcium.You need to diversify your menu with useful, fresh products: fruits, berries, vegetables, bean, sea fish.
2. Our hair is mainly consisting of keratin, which is produced by protein. With limited use of protein food, the hair begins to grow slower slower or fall out. Therefore, it is important to use food, which contains a lot of protein: dairy products, cereals, meat, eggs. But for the growth of curls, not only the protein itself is necessary, but its normal assimilation and further processing in amino acids. For this you need to eat every day at least one apple (kiwi), cereals, nuts, 1-2 times a week beef liver.
3. Products such as wheat bran, cabbage, carrots, red fish, yeast, oatmeal, garlic not only increase the growth rate of the chapels, but also help to fight with dandruff, strengthen the hair roots, and heal the entire body as a whole.

Vitamins

1. B-carotene (vitamin A).This is fat-soluble vitamin, which is stored in our body "Prointer". He is responsible for strengthening hair bulbs, hair growth and prevents their fallout, normalizes the secretion of the sebaceous glands. Vitamin A is contained in large quantities in spinach, carrots, bulgarian pepper, pumpkin.
2. Vitamins of group B (B1, B2, B3, B10, B12).
   Vitamin B1. Responsible for metabolic processes, when it lacks her hair, it becomes dry and breaking. It is contained in eggs, tomatoes, cedar nuts, meat, etc.;
   Vitamin B2. Regulates redox reactions in the body. With its lack of curls, the curls are quickly fat, lose their shine and begin to decide. Natural source B2 are greens, meat, bran, liver;
   Vitamin B10. Responsible for the nutrition of the skin of the head, prevents early aging and slowing the hair. It can be found in large quantities in mushrooms, spinach, chicken yolk, potatoes;
   Vitamin B12. Takes part in cell processes. Its shortage leads to fragility of teeth, chapels, dryness of the skin, hair loss. Natural source B12 are: fish (sardines, herring, salmon, oyster), beef liver, kidneys.
3. Vitamin C Helps normal blood circulation in the roasting area of \u200b\u200bthe head, providing nutrition of hair follicles. With the lack of this vitamin in the body, the hair does not have enough nutrition and they begin to fall. Much of it in apples, greenery, red sweet pepper, zucchi, sea buckthorn, tomatoes.
4. Vitamin H (Biotin)it is considered vitamin responsible for beauty. Thanks to him, your curls will be smooth and shiny. With its lack, the natural secretion of the scalp is disturbed, as a result of the hair, it becomes an overly dry or oily. Biotin rich foods: chicken meat, beef, kidneys, liver, dairy products.

Council. Fill the lack of vitamins will also help special preparations. We have prepared for you a detailed overview of the most effective vitamin supplements for hair growth.

Products

Food necessary for balanced nutrition must be natural.For example, meat cannot be replaced with sausage or smoked, and dairy products will suit, only those that do not have preservatives. Do not get carried away fried, fatty dishes, try to adhere to the principles of proper nutrition.

Here is a list of products that, in the opinion of Vicc Trichologists, are able to stimulate hair growth:

Milk products

These products contain calcium and kozein, substances necessary for hair growth. Most of them in fervent food: cottage cheese, kefir, prostropro. One-piece milk is also rich in calcium, but heavier digested and not every person loves to drink him.

If you are one of those who do not tolerate milk, enter cheese, kefir or sour cream in your daily diet. In addition, effectively use kefir in homemade hair masks.

A fish

Sea fish, this is a real storehouse of omega-3 fatty acids, most of all in salmon.The lack of this acid leads to dryness of the head, the formation of dandruff, itching and as a result of the launcher of the chapels. Moreover, in this fish a lot of phosphorus, vitamin B12, iron,i.e. those substances that are responsible for the health and beauty of the hair. It is best to use this product in boiled, baked or cooked for a couple. Even short-term frying does not destroy Omega-3 acid. Fry fish better on olive or linen oil.

Meat

Our hair consists of keratin, protein, and the most important source of protein is meat. Trichologists recommend to use meat (bird, chicken, pork, beef) at least 3-4 times a week.It is best absorbed by a protein in a boiled form or a couple cooked.

Another "useful" component of meat is iron. It satures blood cells with oxygen, which contributes to the rapid growth of the hairproof.

Eggs

This product contains many health and beauty substances: vitamin B12, A, D, Potassium, Calcium and a large number of squirrel. Moreover, from the point of view of use, it is still in what form you will use eggs, in fried, boiled, chicken or quail, the usefulness of this product does not decrease.

Soy.

Bran and cereals

Whole grain bread, bran, oat and cornflakes is a food rich in protein, iron, potassium, magnesium, calcium, selenium. These micro and macroelements have a charitable effect on the growth of the hair, their appearance and the health of the body as a whole. Most the best way Use wheat bran daily by adding them 1-2 hours l. in a day.

Vegetables

Carrots and cabbage, these are the main "beauty-vegetables". In carrots a huge amount of vitamin A, which makes the curls strong and elastic. Cabbage (Color, Chinese, White) is a source of vitamin C and E, which accelerate hair growth and make them healthy.

Council. Any vegetables can be used in raw or a pair. Green and red vegetables enrich the body with iron, calcium and potassium.

Fruits

If you want your shape to grow faster and not falling out, use as much fresh fruit as possible. Mango, Peaches, Maraca are rich in vitamins B3 (nicotinic acid), which contributes to the blood flow of the scalp. Blackberry, pineapple, raspberries, pomegranate are rich in vitamin B9, which helps to saturate the skin and hair with oxygen. In a melon, strawberry, papaya - a lot of vitamin A, in black currant, kiwi, guava - vitamin C, in blueberries, cranberries, nectarines - vitamin E.

Fresh greens

With the arrival of spring, enter as much fresh greenery as possible, add it to salads, first and second dishes, in baking. In it you will find a practically a complete set of vitamins, iron, calcium. Substances in fresh greenery are able to normalize skin production, which protects the scalp from external influence.