The foundation for beautiful hair is our health. Health is the normal state of the body and mind. When there are health issues in the body, our hair reacts immediately. If the hair is dry, brittle, and has split ends, it usually indicates hair mistreatment, which can include excessive washing, blow-drying, excessive use of styling products, or exposure to various weather conditions without headwear. However, overly dry hair can also signal stress, hormonal changes, or poor nutrition.

Therefore, it is very important to know that our hair also needs balanced food and bright thoughts to look healthy. :) To support your hair’s health and well-being, try following these tips in your daily diet:

• Drink enough water. Water makes up a quarter of the weight of a hair strand, so consume enough liquids throughout the day. Don’t wait until you feel thirsty – thirst is a sign that your body is “dry.”
• Ensure adequate protein intake. A long-term protein deficiency slows down hair growth and causes hair loss. Hair may also start breaking and splitting. Foods rich in protein include lean meats, fish, eggs, dairy, cheese, and various nuts.
• Consume beneficial carbohydrates. Carbohydrates are the main source of energy for the body, but some are simply broken down into energy and expelled from the body, so the body doesn’t get the necessary nutrients. Beneficial carbohydrates include fruits, vegetables, potatoes, and whole grains.

Necessary minerals:

• Iron ensures that the scalp and hair are oxygenated. A lack of iron can cause hair loss. Iron is found in lean meats, animal liver, seafood, beets, tomatoes, dark leafy greens, apples, and grapes.
• Zinc helps build the proteins from which hair is made, and is good for the scalp, helping to prevent hair loss. Zinc is found in sprouts, eggs, nuts, leafy and root vegetables, fish, and seafood.
• Copper plays an important role in the synthesis of hair pigment. Copper is found in seafood, eggs, liver, dried fruits, dairy, nuts, and seeds.

Necessary vitamins to focus on:

• Vitamin C helps hair produce collagen, which gives it structure. Eat colorful fruits and vegetables like peaches, kiwis, strawberries, tomatoes, and broccoli and spinach, which are all rich in vitamin C.
• B-vitamins are found in meat, fish, eggs, spinach, asparagus, cauliflower, legumes, potatoes, buckwheat, nuts, and seeds. Vitamin B2 gives hair a healthy appearance; deficiency leads to oily roots and dry ends. Vitamin B3 is responsible for pigment synthesis in hair, and a deficiency slows hair growth and can lead to graying. Vitamin B6 prevents flakes, itching, and scalp dryness. Vitamin B10 accelerates hair growth and helps maintain its natural color.
• Vitamin E nourishes hair roots, and deficiency can lead to hair loss. Vitamin E is found in sunflower oil, tomatoes, lettuce, peas, spinach, parsley, and rose hips.
• Vitamin F combats hair loss and flakes. Vitamin F is found in flaxseed, soybean, sunflower, peanut oils, walnuts, almonds, and sunflower seeds.

Used materjal:

• K. Kolmann “Terve välimuse heaks: rahvameditsiini ravivõtted ja looduskosmeetika”
• https://www.looduspere.ee/blogi/kodune-juuksehooldus-toitja-vitamiinid-juuste-heaks/