Hair, other than the need to be treated and styled for its appearance, also need a vitamin for growth. Some of the important vitamin that you can have healthy hair and luminous, among others:
1. Protein
Hair consists of protein which is approximately 98%. Although protein is the main developer basic substance of hair, but consume excessive protein also is not recommended because it can cause the body to become too acid. When this happens, the kidneys need to mem buffer substance is sour with calcium (Ca + +) before the water is removed through the urine. If this situation lasts long course can lead to reduction in the body of calcium, including calcium in the hair. This of course will not cause the hair to be healthy.
Protein consumed should come from low-fat protein such as fish, meat chicken, grains, fruits and pod-polongan including soybean.
2. Vitamin A
Vitamin A helps keep hair soft and keep the skin stay healthy. Lack or excess vitamin A cause losing hair. Body vitamin A obtained through two sources. Through retinol obtained from food derived from animals and through the beta karoten that food derived from plants.
These supplements are widely available beta karoten shaped tablet. Supplements should be swallowed with food, because penyerapannya required for a number of fat found in food. In order to maintain the health of hair, it takes karoten beta 10000-25000 IU per day that will be converted into vitamin A when needed.
3. Vitamin E (alpha tokoferol)
Vitamin E is one of the vitamins for hair health. Food is a source of vitamin E include avocado, nuts, seeds, grains, soybean oil, sunflower oil, corn oil, lettuce, cabbage and some green leaved vegetables such as broccoli and older spinach. To maintain the health of hair and antioxidants needed as 200-400 IU vitamin E every day.
4. Vitamin B complex
All B vitamins essential to maintain circulation and hair color. Vitamin B complex includes a number of vitamins that can be obtained from the same source, among others, liver and yeast.
One of the vitamin B complex is Biotin, which is also called vitamin H with a very important for maintaining the health of hair. Biotin is added to the many different products shampoo. Biotin-rich foods include nuts, seeds, liver, yellow, egg, yeast, and vegetables.
5. Vitamin C (acid askorbat)
Vitamin C important for strength and kelenturan hair, and keep the hair is not damaged and fork. This vitamin helps collagen production which is one of the cantilever structure of the main body integrity. Collagen which is a strong fibrous protein forming this bundle will form a network that it is important to the strength of hair.
Source of vitamin C obtained from fresh vegetables and fruits such as oranges, tomatoes, kiwi fruit, papaya, strawberry, wine, chili, cabbage and broccoli.
6. Iodine (Iodine)
For the function of the normal gland tiroid required adequate iodine. If food from Feed iodine reduced the synthesis tiroid hormone will also be reduced. These conditions cause the decrease in value tiroksin free. The reduced rate tiroksin (T4) in the blood will cause the hair to become dull and the edges broken in pieces.
Foods that contain lots of iodine is generally derived from the sea like fish, sea shells, dried seaweed and the salt beryodium. Japanese food such as wakame, hijiki, or seaweed arame is also rich in iodine. All the above foods can make the hair into a thick, black and sheen.
7. Iron (Fe), copper (Cu) and zinc (Zn)
Third substance is a mineral essential for maintaining the health of hair. Ability of blood to carry oxygen and food substances to the entire network including the hair and scalp depending on the iron and copper.
Iron found in many foods such as liver, heart, yellow eggs, shellfish, yeast, nuts and dried fruits particular. In the amount of current, iron can also be found in meat, fish, poultry, green vegetables and grains. Substances to assist the formation of copper hair pigment. Zinc substances important for the formation of protein in the hair and prevent the occurrence of problem hair-related diet.
8. Cysteine
Cysteine is the amino acid that is found in large numbers in one's hair. Cysteine can be obtained from eggs, meat and milk products.
9. Selenium
In daily life selenium can be obtained from foods such as cereals, sunflower seeds, garlic, meat and seafood, especially tuna and oyster.
To get healthy hair that is required of the adequacy of selenium food. Needs selenium 100-200 mcg per day ranges. Large doses of selenium toksik virulence and may cause the symptoms of hair fall out.
10. Silica
Silica is one of the many elements found on the surface of the earth. This silica was also found in the human body and is a fairly important part in maintaining the structure of hair. Defisiensi silica will cause rontoknya hair.
Source of silica is found in many grains, fresh fruits, vegetables and herbs horsetail (Equisetum arvense, E. hiemale).
Hair Nutrition for You
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