Top 10 vitamins and minerals for healthy hair

Healthy body can be easily identified by looking at hair. If your hair is thick and strong, it means that your body is very healthy. It depends on the amount of nutrients found in the body. If they decrease in the body then the hair starts to fall rapidly. For this reason, you may have noticed that after hair fall or pregnancy, the hair remains very low. Even the white hair of the pillow also shows the lack of nutrients in your body.

Many times people ask what is the way to give proper nutrition to the hair, the answer is that it is better to nourish hair that you nourish your body, eat healthy food and drink plenty of water. . Even if you deliver proprietary vitamins and proteins to the body, your body will become healthy and hair tight and strong. If you need to, you can also contact the doctor and take supplements of vitamins and minerals. Otherwise, you can make your hair healthy with these 10 minerals and vitamins. Know about these 10 vitamins and minerals.

Top 10 vitamins and minerals for healthy hair

1. Zinc

 Zinc plays a very important role in the health of the whole body. With this being adequate in the body the hair gets the volume and recovery of broken hair is also quick. Also, the cells of the body are created too soon if they become damaged or have any injuries. It also balances the harmons. But this does not necessarily mean that your hair will be very good by taking a lot of zinc. Balanced quantity makes hair healthy. The body should consume 15 mg of zinc all day. Zinc too has many side effects too.

 Zinc Food Source: - Pumpkin seeds - Cashews - Spinach - Chicken - Mushrooms – Gram

2. Fish oil

 Omega 3 is found in abundance in fish oil. It provides shine and healthy element of hair. Along with its balanced body, hair becomes dense. If there is a Russian problem then it is very effective. For this, you can consume fish oil capsules. But before eating it you know whether it will suit your body or not. This gives side effects to many people.

In addition to fish oil, rich foods of omega 3: - egg yolk - walnuts - hemp seed - soybean - linseed - chea seed

3. B complex

 B-complex does not have any direct connection with the growth of the hair, but if it is adequate in the body then there is no shortage of nutrition in the body and they grow easily. B-complex is a collection of 8 water-soluble vitamins Vitamin B1, B2, B3, B5, B6, B7, B9 and B12. Of these, the importance of biotin is highest, i.e., B-7. In it, B5, which is called pentophanic acid, supports adrenal glands, which gives boost to hair growth.

 B-Complex Foods or Sources: - Beans - Nuts - Fish - Eggs - Beans - Soyum

4. Iron

 If there is an iron deficiency in the body, there may be problems like aloe vera, oiling efien and hair breakdown. Therefore, it is necessary to eat the above mentioned ingredients to make high levels of iron in the body daily. Their consumption also strengthens hair. 18 mg daily to an adult body Iron is required.

 Iron-rich Food Source: - Spinach - Raisin - Walnut - Black Beans - Egg yolk – Red

7. vitamin C

 Let us know that Vitamin C provides the body proteins called collagen, which provides body shine as well as shine hair. The amount of amino acids increases with collagen in the body and the hair is healthy kerotin boost. Vitamin C is also a type of antioxidant, so it protects you from diseases, gives hair shine. An adult should consume 75 mg of vitamin C every day. But men are right to take 90 mg of it.

 Food rich in Vitamin C: - Orange - Lemon - Pineapple - Broccoli - Kiwi - Grapefruit - Guava - Strawberry - Raw Green Bell Piper

8. vitamin D

 Vitamin D is very beneficial for hair. This is most commonly found in sunlight, so the doctors speak to sit for 5 minutes in the morning sunlight. It has been learned in the study that if your hair gets severe, then you start consuming vitamin D. It is often rejected by people but it is most beneficial.

 Food rich in Vitamin D: - Salmon - Cod Liver Oil - Egg - Mushroom - Raw Milk

9. Biotin (Vitamin B7)

 As we have already mentioned, Vitamin B is a bamboo roll in the growth of hair, but vitamin B7 is very important. If it gets decreased in the body then the hair starts to break too much and the protein kerotin that is found in the hair also breaks, which causes the hair fall rapidly. In such a situation, you must eat plenty of food or supplements from vitamin B7.

 Foods rich in Vitamin B7 or Ingredients: - Avocado - Egg - Raspberry - Cabbage - Whole grains - Nuts - Yeast – cheese

10. itamin A

Vitamin A strengthens the body and the skin becomes spontaneous. Your sculptes produce a natural oil sabah which must be healthy. If it is made in more or less quantity then you may have a problem. Vitamin A found in your body is responsible for its formation. Every adult body needs 7.5 mg vitamin A in one day.

Ingredients rich in vitamin A: - carrot - spinach - mango - dry apricots - sweet potatoes