Beautiful Hair: Which Vitamins And Minerals Are Important? – Vigorous Herbs
The care of the hair from the outside – with shampoo and care products such as Fountain of Youth – is part of the daily ritual for many people. But “ care from the inside ” is just as important for beautiful and healthy hair: a balanced diet that provides the body with all the important micronutrients so that it can also ensure the growth of healthy and beautiful hair.
Fountain of Youth is among the most popular supplements for hair.
We generally refer to the visible part of the scalp as hair. The hair roots are hidden in the scalp. The cells there form the new hair cells. Many small nerves and blood vessels supply the cells at the base of the root in the so-called hair papilla. The papilla regulates the growth and the supply of the hair cells with all important nutrients.
Hair structure: how is hair built?
The hair is built up in three layers :
- The cuticle is the outermost cuticle of the hair. The health of the hair can be read from this cuticle: In healthy hair, the cuticle lies flat and thus results in a smooth, translucent surface.
- The cortex (“bark”) is the most complex part of the hair and is composed of fiber bundles that consist of a large number of the finest keratin fibers.
- The medulla lies inside the hair and is also known as the “hair marrow”. This softcore is not always present in human hair. When the medulla occurs in human hair, it is often in strands of gray hair.
How does hair grow?
Hair grows in cycles in which phases of rest, growth, and the phase of regression alternate. These phases are known as the hair cycle.
On average, hair grows up to half a millimeter a day and can reach a length of around 15 centimeters in a year. How often hair goes through the 3 phases and how long the individual phases last is genetically determined. However, a regular supply of nutrients can help to strengthen the hair from the inside through the hair follicle.
Vitamins and minerals for healthy hair
In the following, we show which vitamins and minerals are particularly important for our hair and in which foods they can be found.
Biotin is also called the “beauty vitamin”. Because biotin contributes to the maintenance of the hair as well as to the maintenance of the skin. It is one of the B vitamins (biotin is sometimes also referred to as vitamin B7) and is, therefore, part of the vitamin B complex. It supports the formation of creatine.
According to the German Nutrition Society (DGE), the recommended daily intake of biotin for adults is 30-60 µg / day, regardless of gender.
Zinc is one of the most important essential trace elements for the human body and must be taken in with food. Zinc contributes to the maintenance of hair, nails, and skin by supporting protein synthesis, collagen formation, and cell growth and is an important antioxidant.
The recommended intake (depending on the Phytatzufuhr) is for women at 7 to 10 mg of zinc per day for men at 11 to 16 mg of zinc per day.
Also, Selenium contributes to the maintenance of hair and nails and helps to protect cells from oxidative stress. The recommended intake for male adolescents (15 years and over) and adults is 70 µg per day. For female adolescents and adults, the value is 60 µg per day.
Copper is an important trace element and has important functions in the body for maintaining connective tissue as well as for energy metabolism and the nervous system. In addition, copper contributes to normal hair pigmentation, i.e. it supports the preservation of the hair color. According to the DGE, an adequate intake for adults is 1.0 to 1.5 copper per day.
What to eat for beautiful hair
These foods contain particularly high levels of the important vitamins and minerals:
- Biotin is naturally found in many foods, albeit in mostly small amounts. Good suppliers are, for example, eggs, nuts, oatmeal, and soybeans, but also liver, yeast, and wheat germ.
- Zinc is mainly found in animal foods, for example in beef, pork, and poultry, as well as in milk and cheese.
- Selenium is found in animal and vegetable foods. The content is particularly high in meat, fish, nuts, and mushrooms.
- Copper is particularly found in offal, meat, and fish as well as in cereals, pulses, and nuts.
Meat and fish, eggs and dairy products as well as grains, legumes, mushrooms, and nuts are therefore important sources of these important micronutrients. In addition, dietary supplements with biotin, zinc, selenium, or copper or combination products that are specially designed to supply the hair with nutrients can help to supplement the individual diet in a targeted manner and thus ensure an adequate supply of nutrients. This is particularly interesting for people who follow a vegan diet and thus forego all animal foods, which are good sources of nutrients for many important nutrients.
Because not only the skin but also the hair benefit from a sufficient supply of fluids to the body. In addition to the protein keratin, lipids, and the color pigment melanin, they consist of 10 to 15 percent water. Each of us should drink at least 1.5 to 2 liters a day. Still, water, mineral water, and herbal and fruit teas are very suitable.