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Hair Loss - The Effect of Vitamins and Nutrition on Hair Whilst most cases of hair loss in men and women are caused by genetics, medical problems or hormonal imbalances, nutrition plays a part in maintaining healthy hair. This article discusses the importance of good nutrition and how deficiencies in certain vitamins and minerals can lead or contribute to male and female hair loss. If you are suffering from male hair loss or female hair loss, contact us today to arrange your free hair loss diagnosis. Call us on 0207 935 1935 or click here to book your appointment online. The Importance of Good Nutrition Your hair is just as responsive to a healthy diet as your body is. Deficiencies in Iron, B complex vitamins, essential fatty acids and amino acids are likely to cause or contribute to hair loss. To maintain a healthy head of hair it is important to eat a varied and well balanced diet. This should include protein from white meat and fish, whole grain carbohydrates including brown pasta and rice, healthy fats from oily fish, avocados, nuts and seeds and lots of fresh fruit and vegetables. The suggestions above are just a starting point and it is a good idea to read up on nutrition and explore different foods that are available. The more variety you can get into your diet, the better it will be. If possible it is best to get most of the vitamins and minerals required for healthy hair from the diet that you eat. This will ensure you receive a balanced amount of each and they are easily absorbed. The vitamins needed to maintain a healthy head of hair are essentially, A, B, C, E and H together with a selection of minerals. We will examine these in greater detail below. Vitamin A Vitamin A promotes healthy cell and tissue growth in many parts of the body and in particular, the scalp and hair. Deficiencies in this vital vitamin lead to hair loss and dandruff. Vitamin A Sources Green leafy vegetables Fruits Liver Eggs Fish oil It is possible to have too much vitamin A. It builds up in the body and this can be detrimental. Therefore always take professional advice before taking Vitamin A supplements. Vitamin B The B vitamin complex is broken down into many categories and a deficiency in one of these areas can lead to hair loss. We rely on vitamins, B6 and B12 together with Folic acid in the creation of haemoglobin. This is essential for carrying oxygen around the body and to the hair cells. Vitamin B Sources Meat Fish Milk Whole grain Eggs Brewer’s yeast Turkey Fresh fruit It is not possible to have too much B vitamin. It is a water-soluble vitamin and so does not build up in the same way as vitamin A. The B vitamins that prevent hair loss are as follows: Vitamin B3 (niacin) - this allows proper blood circulation in the scalp region Vitamin B5 (panthenol) - this helps prevent hair loss and assists in hair re-growth Vitamin B6 and Vitamin B12 – this helps in the growth of healthy hair Vitamin C As well as a useful preventative against cold and flu, Vitamin C helps to strengthen hair. Vitamin C Sources Citrus fruits Red and green peppers Kiwis Pineapples Strawberries Vitamin E Vitamin E is an anti oxidation agent that ensures rapid circulation of blood to the hair follicles helping them to grow strong and healthy. Vitamin E Sources Sunflower seeds Almonds Vegetable oil Tomatoes and tomato products Mixed nuts Carrot juice Broccoli Sweet potatoes Spinach Greens Vitamin H Vitamin H or biotin prevents premature greying of hair and is essential for stopping the loss of hair. Vitamin H Sources Beans Breads Brewer's yeast Cauliflower Egg yolks Fish Kidney Legumes Meat Dairy products Nuts Oatmeal Oysters Poultry Wheat germ Whole grains Iron Whilst iron is not a vitamin, it is vital in maintaining the health of your hair. Many women suffer from a lack of Iron after pregnancy and this is never more obvious than in the condition of their hair. Iron tablets are readily available to combat this and when treated, it is not a problem that lasts. Iron Sources Red meat Eggs Pulses Green leafy vegetables Dried fruit Fortified breakfast cereals Our consultations are carried out in Central London. Call us now on on 0207 935 1935 to arrange your free appointment. Call The London Centre of Trichology on 0207 935 1935 to arrange your free initial consultation. « Back to articles
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Vitamini za lijepu i sjajnu kosu Često zbog obaveza i današnjeg načina života ne unosimo dovoljno hranjivih tvari u organizam, pa čak ni 13 esencijalnih vitamina, potrebnih za održavanje normalne funkcije organizma. Vitamini su nužni za naše zdravlje, ali isto tako i za zdravlje kose. Nedostatak vitamina i minerala često rezultira usporenim rastom i opadanjem kose, a nerijetko ostavlja trag i na našu kožu i nokte. Premda brojni proizvodi ističu kao svoju prednost pravilan omjer vitamina u svom sastavu, njih je najbolje unositi prehranom, odnosno pravilno odabranim namirnicama. U nastavku pročitajte koji su vitamini i minerali potrebni za optimalan rast kose. Vitamin A Vitamin A kao snažan antioksidans može biti izuzetno pogodan za osobe sa suhom kosom jer stimulira tjeme na proizvodnju ulja. Osim što pomaže suhoj kosi, vitamin A se uspješno bori protiv kožnih problema kao što su akne, smanjuje sitne bore, a pozitivno djeluje i na nokte tako da povećava njihovu snagu. Vitamin A možete pronaći u špinatu, slatkom krumpiru, mrkvi, dinji i jajima. Vitamin B Svi vitamini B skupine se obično drže zajedno i svakako ih je potrebno unijeti sve u organizam no oni najvažniji su vitamin B12, B3, B7. Nedostatak vitamina B obično rezultira umorom i lako zadobivenim modricama, a ostavlja veliki trag i na rast kose pa tako ona raste čak duplo sporije ako ne unosimo dovoljno vitamina B. Vitamin B također stimulira proizvodnju melanina pa tako kosa dulje zadržava postojanost boje, koža postojanost ujednačenog tena, a kod noktiju sprječava diskoloraciju. Vitamin B možemo pronaći u žumanjku, ribi, piletini, povrću i mlijeku. Vitamin C Vitamin C je jedan od najvažnijih vitamina za optimalnu funkciju imunološkog sustava kao i za zdravlje kose i kože. Vitamin C smanjuje pucanje kose i održava kosu jakom, a djeluje i kao antioksidans pa tako štiti organizam od prehlada i gripa. Koži pomaže tako da jača njen imunitet, a kod noktiju stimulira rast i održava zdravu boju. Vitamin C možemo pronaći u citrusnom voću, jagodama, krumpiru, rajčicama i nekom zelenom povrću. Vitamin D Vitamin D je nužan za zdrav rast folikula kao i za održavanje elastičnosti kose, dok koži pomaže tako da sprječava nastajanje mrlja. Glavni izvor vitamina D je Sunce no možete ga pronaći i u namirnicama kao što su riba i riblje ulje, mlijeko, prirodni sokovi te u nekim vrstama gljiva. Vitamin E Vitamin E igra veliku ulogu u održavanju zdravlja kose kao što je stimuliranje cirkulacije vlasišta. On samostalno pruža kosi mnoge beneficije, a u kombinaciji s drugim vitaminima doprinosi i zdravlju kože. Nedostatak vitamina E nerijetko rezultira brzim pucanjem vrhova kao i usporenim rastom kose. Vitamin E možemo pronaći u zelenom povrću, orašastim plodovima te u ulju lana i suncokreta. Željezo Iako željezo nije vitamin, on spada u minerale potrebne ljudskom organizmu za mnoge zdravstvene beneficije kao i za rast kose. Istraživanja su pokazala kako većina ljudi gubi kosu upravo zbog manjka željeza u organizmu. Željezo možete pronaći u grožđicama, borovnicama, sjemenkama bundeve, crvenom mesu i grahu. Cink Nedostatak cinka u organizmu jedan je od glavnih uzroka peruti u kosi. Cink nam također pomaže u sprječavanju gubitka kose tako da kosi daje čvrstoću i podatnost. Cink možemo pronaći u mliječnim proizvodima, ribi i školjkama, mesu, integralnim žitaricama, mahunarkama, bijelom luku i korjenastom povrću. Protein Protein dubinski prodire u vlas kose, obnavlja oštećenja u strukturi kose i daje joj prirodnu svilenkastost. On djeluje tako da popunjava neravnine u oštećenom djelu kutikule pa tako jača kosu i daje joj zdrav izgled. Protein možete pronaći u kvinoji, špinatu, brokuli, piletini i puretini, mliječnim proizvodima, jajima, orašastim plodovima, sjemenkama i cjelovitim žitaricama. Magnezij Magnezij je neophodan u sintezi keratina pa tako njegov nedostatak može uzrokovati pojačano ispadanje kose. Magnezij možemo pronaći u smokvama, limunu, kukuruzu, bademima, jabukama, sjemenkama, mesu, grahu i pšeničnim klicama. Saznajte više o tome kako njegovati kosu i kožu tijekom jeseni u našem vodiču - Njega kože i kose tijekom jeseni - Kako uspješno oporaviti kožu nakon ljeta? - Ispucali vrhovi – kako ih spriječiti i što sa oštećenom kosom? - Bundevom do blistavog tena – isprobajte prirodnu masku za lice od bundeve - Kako koristiti kokosovo ulje za ljepotu i njegu? - Trenutno otvoreni članak: Vitamini za lijepu i sjajnu kosu - Shea maslac – univerzalni melem za ljepotu - Kako se relaksirati i dubinski nahraniti kožu toplom kupkom? - Savjeti za njegu suhe kože - Aloe vera – 5 načina kako pomladiti kožu i kosu