Food and dietary supplement for hair health: integrated approach

Food and dietary supplement for hair health: integrated approach

I. Hair health foundation: nutrition role

Hair health is a reflection of the general condition of the body. Shine, strength, growth rate and density directly depend on what we eat. Hair, in fact, consists of keratin protein, so adequate protein consumption is a key factor. However, not only protein plays a role, but also a wide range of vitamins, minerals and fatty acids. The disadvantage of any of these nutrients can lead to thinning, loss, dryness and other hair problems.

A. Squirrels: Building hair

The protein is about 88% of the hair structure. The amino acids of which the proteins consist are the main building blocks of keratin. The lack of protein leads to a slowdown in hair growth, their thinning and brittleness. The optimal protein consumption varies depending on the level of activity, age and general health, but usually about 0.8 grams of protein per kilogram of body weight.

• Springs of protein:
  • Animals: Meat (especially beef, poultry, fish), eggs, dairy products (milk, yogurt, cheese). Pay attention to lean sources to avoid an excess of saturated fats.
  • Vegetable: Legumes (beans, lentils, chickpeas), tofu, pace, film, nuts and seeds (almonds, walnuts, chia seeds, flax seeds). The combination of various plant sources ensures the receipt of all the necessary amino acids.

B. iron: oxygen for growth

Iron is necessary for transporting oxygen to hair follicles, which is critically important for their growth and functioning. Iron deficiency is one of the most common causes of hair loss, especially in women. With a lack of iron, the body redirects its reserves into vital organs, depriving the hair of the necessary oxygen.

• Iron sources:
  • Hem iron (animal origin): Red meat (beef, lamb), liver, seafood (especially mollusks). Hem iron is better absorbed than a non -meter.
  • Neghemian iron (plant origin): Spinach, lentils, beans, tofu, dried fruits (dried apricots, prunes), iron enriched with iron. The assimilation of the non -meter iron improves with the simultaneous use of products rich in vitamin C (citrus fruits, pepper, broccoli).

C. Zinc: Hormone and cell growth regulator

Zinc plays an important role in the growth and restoration of fabrics, including hair follicles. He also participates in the regulation of hormones that affect the health of the hair. Zinc deficiency can lead to hair loss, dry scalp and deceleration of growth.

• Sources of zinc:
  • Animals: Oysters, red meat, poultry.
  • Vegetable: Nuts (cashews, almonds), pumpkin seeds, legumes, whole grain products. Fitates contained in plant products can reduce zinc assimilation, so it is recommended to soak legumes and nuts before use.

D. B vitamins B: Energy and growth

Group B vitamins, especially biotin (B7), niacin (B3), pantotenic acid (B5) and folic acid (B9), play an important role in cellular metabolism and hair growth. They help transform food into the energy necessary for hair growth, and participate in the formation of keratin.

• Biotin (B7): It is necessary for the synthesis of keratin. Biotin deficiency is rare, but can lead to hair loss and fragility of nails.
  • Sources of biotin: Eggs (especially yolk), liver, nuts (almonds, walnuts), sunflower seeds, avocados, cauliflower.
• Niacin (B3): Improves blood circulation in the scalp, providing hair follicles with the necessary nutrients.
  • Sources of Niacin: Meat, poultry, fish, mushrooms, peanuts, whole grain products.
• Pantotenic acid (B5): Participates in the formation of coherent A, which is necessary for the growth and restoration of fabrics.
  • Sources of pantothenic acid: Meat, poultry, fish, eggs, mushrooms, avocados, broccoli, yogurt.
• Folic acid (B9): It is necessary for dividing cells and hair growth.
  • Folic acid sources: Dark green leafy vegetables (spinach, Romen salad), broccoli, asparagus, avocados, legumes, citrus fruits.

E. Vitamin D: growth and development of follicles

Vitamin D plays an important role in the growth and development of hair follicles. Studies show that vitamin D deficiency can be associated with hair loss, especially with nesting alopecia. Vitamin D is also involved in the regulation of the immune system, which can be important for the health of the scalp.

• Sources of vitamin D:
  • Sunlight: The main source of vitamin D. However, the synthesis of vitamin D in the skin depends on many factors, including the season, geographical position, skin color and the use of sunscreens.
  • Food sources: Bold fish (salmon, tuna, mackerel), fish oil, egg yolk, products enriched with vitamin D products (milk, juice, flakes).

F. Vitamin E: antioxidant protection

Vitamin E is a powerful antioxidant that protects the hair follicles from damage to free radicals. It also improves blood circulation in the scalp, contributing to the growth of hair.

• Sources of vitamin E:
  • Oils: Wheat germ oil, sunflower oil, almond oil.
  • Nuts and seeds: Almonds, sunflower seeds.
  • Vegetables: Spinach, broccoli, avocado.

G. Vitamin C: collagen synthesis and iron absorption

Vitamin C is necessary for the synthesis of collagen, which is an important component of hair structure. It also improves the absorption of a non -meter iron, which is important to prevent iron deficiency.

• Sources of vitamin C:
  • Fruits: Citrus fruits (oranges, grapefruit, lemons), kiwi, strawberries, black currants.
  • Vegetables: Pepper (especially red and yellow), broccoli, cauliflower, spinach.

H. Omega-3 fatty acids: hydration and inflammation

Omega-3 fatty acids have an anti-inflammatory effect and help maintain the health of the scalp, moisturizing hair and preventing dryness and peeling. They also help improve blood circulation in hair follicles.

• Sources of omega-3 fatty acids:
  • Fat fish: Salson, Tunas, Skumbria, Soldier, Sardine.
  • Plant sources: Flax seeds, chia seeds, walnut. Plant sources contain alpha-linolenic acid (ALK), which should be transformed into EPK and DGK, which is not very effective.

I. Water: hydration from the inside

Enough water consumption is necessary for general health, including hair health. Water maintains hydration of the scalp and hair, preventing dryness and brittleness. The optimal water consumption varies depending on the level of activity, climate and general health, but usually about 8 glasses per day.

II. Hair health dietary supplements: when they are needed and which

Ideally, all the necessary nutrients should come with food. However, in the modern world, due to the impoverishment of the soil, processing of products and individual characteristics of the body, this is not always possible. In such cases, dietary supplements can be a useful addition to the diet in order to make up for a deficiency of certain nutrients.

A. When to consider the reception of dietary supplements:

• Confirmed deficiency of nutrients: A blood test can detect a deficiency of iron, vitamin D, zinc and other nutrients. In this case, taking the appropriate dietary supplements under the supervision of a doctor may be necessary.
• Power restrictions: Vegetarians, vegans and people with allergies or other dietary restrictions can experience a deficiency of certain nutrients, such as iron, vitamin B12 and zinc.
• Diseases affecting the absorption of nutrients: Some diseases, such as celiac disease, Crohn’s disease and irritable bowel syndrome, can disrupt the absorption of nutrients.
• Pregnancy and breastfeeding period: In these periods, the need for certain nutrients, such as folic acid and iron, increases significantly.
• Age: With age, the absorption of some nutrients can deteriorate.

B. The most effective hair dietary supplements:

• Iron: It is recommended to be taken only with confirmed deficit. It is better to take iron on an empty stomach with vitamin C to improve absorption. It can cause side effects, such as constipation.
• Zinc: It is recommended to be taken only with confirmed deficit. Excess zinc can violate the assimilation of copper.
• Biotin: It is useful for a deficiency of biotin, but in most cases the deficiency is rare. At high doses, it can distort the results of thyroid tests.
• Vitamin D: It is recommended to check the level of vitamin D in the blood and take the supplement in accordance with the doctor’s recommendations.
• Omega-3 fatty acids: Useful for the health of the scalp and hair. Choose dietary supplements with a high content of EPK and DGK.
• Sea collagen: It can help improve the structure and strength of the hair. A hydrolyzed collagen is better absorbed.
• Keratin: Although the hair mainly consists of keratin, taking keratin in the form of a diet does not always lead to a significant improvement in hair health, as it breaks down during digestion.
• Plant -based dietary supplements: Some plant extracts, such as dwarf palm extract (Saw Palmetto) and green tea extract, can help block DGT (dihydrotestosterone), a hormone that helps to drop hair in men and women. Additional studies are required to confirm their effectiveness.
• Multivitamins for hair: Contain a combination of vitamins, minerals and other nutrients necessary for the health of the hair. It can be useful for people who do not receive enough nutrients from food.

C. How to choose the right dietary supplement:

• Consult a doctor: Before you start taking any dietary supplements, especially if you have any diseases or you take medicines, you need to consult a doctor.
• Choose quality products: Choose dietary supplements from famous and reliable manufacturers who test their products for cleanliness and efficiency. Pay attention to the availability of quality certificates.
• Pay attention to the composition: Carefully study the composition of the dietary supplement and make sure that it contains the nutrients you need in adequate dosages.
• Consider individual needs: Choose dietary supplements that correspond to your individual needs and dietary restrictions.
• Do not exceed the recommended dosage: Take dietary supplements strictly in accordance with the recommendations of the manufacturer or doctor. Excess of some nutrients can be harmful to health.
• Be patient: The results of admission of dietary supplements do not appear instantly. It usually takes several months to notice an improvement in hair condition.

III. Diet for healthy hair: principles and examples

The compilation of a balanced diet rich in nutrients is a key factor in hair health. The following principles will help you create a diet that will support the growth and strength of your hair:

A. Basic principles:

• Variety: Use a wide range of products from different groups to provide the body with all the necessary nutrients.
• Sufficient amount of protein: Turn on the sources of protein in each meal, both animal and plant origin.
• Whole products: Give preference to whole, raw products such as fruits, vegetables, whole grain products, legumes, nuts and seeds.
• Healthy fats: Include in the diet sources of healthy fats, such as fatty fish, avocados, olive oil, nuts and seeds.
• Restriction of processed products: Limit the consumption of processed products, fast food, sweet drinks and foods high in sugar and saturated fats.
• Adequate water consumption: Drink enough water during the day.
• Regular nutrition: Try to eat regularly to maintain a stable blood sugar and ensure the constant flow of nutrients to hair follicles.

B. An approximate menu for healthy hair:

• Breakfast:
  • Oatmeal with berries, nuts and seeds of Chia.
  • Eggs with vegetables and whole grain bread.
  • Smoothies made of spinach, banana, berries and protein powder.
• Dinner:
  • Salad with chicken or tofu, avocados, vegetables and refueling from olive oil.
  • Cchehevitsa soup with vegetables and whole grain bread.
  • Fish baked with vegetables and films.
• Dinner:
  • Style from salmon with broccoli and brown rice.
  • Pasta with vegetables and pesto sauce.
  • Black beans with avocado and salad.
• Snacks:
  • Fruits.
  • Nuts and seeds.
  • Yogurt.
  • Carrots and celery with Humus.

C. Products that are healthy hair:

• Eggs: Rich in protein, biotin, zinc and other nutrients.
• Fat fish: Salmon, tuna, mackerel-excellent sources of omega-3 fatty acids.
• Spinach: A rich source of iron, vitamin A and vitamin C.
• Sweet potato: The rich source of beta-carotene, which turns into vitamin A in the body.
• Avocado: A rich source of healthy fats, vitamin E and vitamin B.
• Nuts and seeds: Almonds, walnuts, chia seeds and flax seeds – excellent sources of protein, healthy fats, vitamins and minerals.
• Greek yogurt: A rich source of protein and probiotics that support the health of the intestine.
• Legumes: Beans, lentils, chickpeas – excellent sources of protein, iron, zinc and biotin.
• Meat: Red meat and poultry are excellent sources of protein and iron.

IV. Factors affecting the absorption of nutrients

The effectiveness of the health of hair depends not only on the composition of the diet, but also on the ability of the body to absorb nutrients. Many factors can affect assimilation, including the state of the digestive system, interaction with other substances and individual characteristics of the body.

A. The condition of the digestive system:

• Intestinal health: The health of intestinal microflora plays an important role in the absorption of nutrients. Dysbiosis and other problems with the intestines can disrupt the absorption of vitamins and minerals.
• Acidity of the stomach: Sufficient acidity of the stomach is necessary for the splitting of proteins and the assimilation of iron. Taking antacids and other drugs that reduce acidity can worsen the absorption of these nutrients.
• DISECTION DISEASES: Celiac disease, Crohn’s disease, irritable intestines and other diseases of the digestive system can disrupt the absorption of nutrients.

B. Interaction with other substances:

• Fitat: Fitates contained in plant products, such as legumes, nuts and seeds, can reduce the absorption of iron, zinc and calcium. Soaking legumes and nuts before use helps to reduce the content of phytates.
• Tanin: Tanins contained in tea and coffee can reduce iron absorption. It is not recommended to consume tea and coffee while eating, rich in iron.
• Calcium: High calcium consumption can reduce iron absorption. It is not recommended to take calcium supplements simultaneously with products rich in iron.

C. Individual characteristics of the body:

• Age: With age, the absorption of some nutrients can deteriorate.
• Genetic factors: Genetic factors can affect the body’s ability to absorb certain nutrients.
• Health status: Some diseases can affect the absorption of nutrients.
• Medicines: Some drugs can affect the absorption of nutrients.

V. Practical tips for optimizing nutrition for hair health

• Drive the food diary: Write down everything that you eat and drink for several days to evaluate your diet and identify possible drawbacks.
• Make a power plan: Plan your food meals in advance to make sure that you get all the necessary nutrients.
• Prepare at home: Prepare food at home to control the ingredients and avoid processed products and excess sugar and saturated fats.
• Read the labels: Carefully read the labels on the products to find out their composition and food value.
• Experiment with recipes: Look for new and interesting recipes, rich in nutrients that support hair health.
• Use products seasonally: Seasonal products are usually more fresh, tasty and rich in nutrients.
• Contact a nutritionist or nutritionist: If you have any questions or concerns about your diet, contact a nutritionist or nutritionist.

VI. The connection of stress and health of hair: how can food help

Chronic stress has a negative effect on the health of the hair, contributing to its loss, slowing down and worsening quality. Stress can lead to hormonal imbalance, inflammation and deficiency of nutrients that are necessary for the health of hair follicles.

A. How stress affects the hair:

• Telogene loss: Stress can provoke a heterogeneous loss, in which a large number of hair follicles passes into the rest phase (bodyogen), which leads to temporary but noticeable hair loss.
• Nesting alopecia: Stress can aggravate nesting alopecia, an autoimmune disease in which the immune system attacks the hair follicles, leading to local hair loss.
• Trichotillomania: Stress can provoke trichotilomania, a disorder in which a person experiences an irresistible desire to pull out his hair.
• Reducing blood circulation in the scalp: Stress can narrow blood vessels in the scalp, reducing blood flow and nutrients to hair follicles.
• Inflammation: Stress can cause inflammation in the body that can damage the hair follicles.

B. Nutrition as an instrument for the fight against stress:

A balanced diet can help soften the negative effect of hair stress, providing the body with the necessary nutrients to maintain health and stress resistance.

• Products that reduce the level of cortisol (stress hormone):

  • Vegetables and fruits rich in antioxidants: Antioxidants help protect the cells from damage caused by free radicals, the formation of which is enhanced by stress.
  • Products rich in magnesium: Magnesium plays an important role in regulating the nervous system and reducing the level of stress. Sources of magnesium: dark green leafy vegetables, nuts, seeds, avocados, bananas.
  • Products rich in group B vitamins: B vitamins are necessary for the normal operation of the nervous system and reducing the level of stress. Sources of B vitamins B: meat, poultry, fish, eggs, whole grain products, legumes.
  • Products rich in triple: Triptofan is an amino acid that is the predecessor of serotonin, a hormone that regulates mood and sleep. Sources of Tryptophan: turkey, chicken, eggs, nuts, seeds, tofu.

• Products that support intestinal health: The intestinal health is closely related to mental health. The use of probiotics and prebiotics can help improve the health of intestinal microflora and reduce stress.

  • Probiotics: Contained in fermented products such as yogurt, kefir, sauerkraut and kimchi.
  • Prebiotics: Contained in foods rich in fiber, such as fruits, vegetables, whole grain products and legumes.

• Avoid stimulants: Limit the consumption of caffeine, alcohol and sugar that can aggravate stress symptoms.

C. Dietrs to reduce stress:

Some dietary supplements can help reduce stress and maintain hair health.

• Magnesium: It can help reduce anxiety and improve sleep.
• B vitamins B: They can help support the normal functioning of the nervous system.
• Adaptogens: Plant extracts, such as Ashvaganda, Rhodiola pink and ginseng, can help the body adapt to stress.
• L-theanine: Amino acid, which helps to relax and reduce the level of anxiety.

VII. Nutrition and hormonal balance: Hair health relationship

Hormones play an important role in the growth and health of the hair. Hormonal imbalance can lead to hair loss, a change in their structure and other problems.

A. Hormones affecting hair health:

• Estrogens: Estrogens are female sex hormones that contribute to the growth and density of hair. A decrease in estrogen levels during menopause can lead to hair loss.
• Androgens: Androgens – male sex hormones, such as testosterone and digidrotestosterone (DGT). DGT can contribute to hair loss in men and women with a genetic predisposition to androgenic alopecia.
• Thyroid hormones: The thyroid hormones are necessary for the normal growth and development of hair. Hypothyroidism (insufficient function of the thyroid gland) can lead to hair loss and their dryness.
• Insulin: Insulin is a hormone that regulates blood sugar. Insulin resistance (a decrease in cell sensitivity to insulin) can contribute to hair loss.
• Cortisol: Cortisol is a stress hormone. Chronically increased cortisol level can lead to hair loss.

B. How nutrition affects the hormonal balance:

• Maintaining a healthy weight: Excess weight can lead to hormonal imbalance, including insulin resistance and an increased level of androgens.
• Balanced nutrition: A balanced diet rich in nutrients is necessary for the normal operation of the endocrine system.
• Moderate carbohydrate consumption: Limiting the consumption of simple carbohydrates and sugar can help reduce insulin levels and improve insulin sensitivity.
• Sufficient protein consumption: Protein is necessary for the synthesis of hormones.
• Healthy fats: Healthy fats, such as omega-3 fatty acids and mono-saturated fats, are necessary for the synthesis of hormones.
• Cross -stained vegetables: Cross -stained vegetables, such as broccoli, colored cabbage and Brussels cabbage, contain compounds that help regulate the level of estrogens.
• Isoflavons: The isoflavons contained in soy products can have a weak estrogenic effect and help soften the symptoms of menopause.
• Products rich in selenium: Selenium is necessary for the normal functioning of the thyroid gland. Sources of Selena: Brazilian nuts, tuna, eggs.

C. Bad for hormonal balance:

Some dietary supplements can help maintain hormonal balance and improve hair health.

• Vitex (Chasteberry): It can help adjust the menstrual cycle and reduce the symptoms of PMS.
• Inositol: It can help improve insulin sensitivity and reduce the level of androgens.
• SAW Palmetto): Can help block the DGT.
• Black Kochosh (Black Cohosh): It can help soften the symptoms of menopause.

VIII. Nutrition and scalp diseases: integrated approach

Street diseases, such as seborrheic dermatitis, psoriasis and fungal infections, can negatively affect hair health. Nutrition plays an important role in maintaining the health of the scalp and reduce the symptoms of these diseases.

A. How nutrition affects the diseases of the scalp:

• Inflammation: Inflammation plays a key role in the development of many diseases of the scalp. An anti -inflammatory diet can help reduce inflammation and alleviate the symptoms.
• Immune system: The health of the immune system is crucial for the fight against infections and autoimmune diseases of the scalp. Nutrition that supports the immune system can help prevent and treat these diseases.
• Intestinal health: The intestinal health is closely related to the health of the skin. Dysbiosis can contribute to the development of inflammatory skin diseases, including scalp diseases.
• Nutrient deficiency: The deficiency of certain nutrients can aggravate the symptoms of scalp diseases.

B. Diet for diseases of the scalp:

• Anti -inflammatory diet:

  • Omega-3 fatty acids: Reduce inflammation. Sources: fat fish, flax seeds, chia seeds, walnut.
  • Antioxidants: Protect cells from damage by free radicals. Sources: fruits and vegetables, especially berries, dark green leafy vegetables, pepper.
  • Turmeric: Contains curcumin with powerful anti -inflammatory properties.
  • Ginger: It has anti -inflammatory and antimicrobial properties.

• Diet supporting the immune system:

  • Vitamin C: Stimulates the immune system. Sources: citrus fruits, pepper, broccoli.
  • Zinc: It is necessary for the normal operation of the immune system. Sources: oysters, red meat, poultry, nuts, seeds.
  • Vitamin D: Plays an important role in the regulation of the immune system. Sources: fatty fish, fish oil, egg yolk, sunlight.
  • Probiotics: Support the health of intestinal microflora. Sources: yogurt, kefir, sauerkraut, kimchi.

• Diet that improves intestinal health:

  • Fiber: Supports the growth of beneficial bacteria in the intestines. Sources: fruits, vegetables, whole grain products, legumes.
  • Enzymed products: Contain probiotics. Sources: yogurt, kefir, sauerkraut, kimchi.

• Products that should be avoided:

  • Processed products: Transfiders and other harmful substances may contain that can aggravate inflammation.
  • Sahar: It can contribute to the growth of fungi and worsen the symptoms of seborrheic dermatitis.
  • Alcohol: The symptoms of psoriasis and other scalp diseases can worsen.
  • Gluten: In some people, gluten can cause inflammation and aggravate the symptoms of scalp diseases.

C. Bades for diseases of the scalp:

Some dietary supplements can help reduce the symptoms of scalp diseases.

• Omega-3 fatty acids: Reduce inflammation.
• Probiotics: Support the health of intestinal microflora.
• Tea tree oil: It has antimicrobial and anti -inflammatory properties. (For external use)
• Aloe Vera: It has anti -inflammatory and soothing properties. (For external use)

IX. Conclusion: an individual approach and consultation with a specialist

Food plays a key role in hair health. A balanced diet rich in protein, vitamins, minerals and healthy fats provides hair follicles with the necessary nutrients for growth, strength and shine. Bades can be a useful addition to the diet in order to make up for a deficiency of certain nutrients, but they should be taken only under the supervision of a doctor. It is important to consider the individual needs of the body, as well as factors affecting the absorption of nutrients. In the presence of diseases of the scalp or hormonal imbalance, you must consult a doctor to diagnose and prescribe the appropriate treatment. Remember that hair health is a reflection of the general condition of the body, and an integrated approach, including proper nutrition, a healthy lifestyle and consultation with a specialist, is the key to beautiful and healthy hair.

X. Additional tips to improve hair health

• Avoid aggressive styling methods: Excessive use of hair dryers, ironing and painting can damage the hair.
• Use soft shampoo and air conditioning: Choose products that do not contain sulfates and parabens.
• Cut the ends of the hair regularly: This will help prevent split ends and brittle hair.
• Protect the hair from the sun: Ultrafio