Healthy hair is often an important indicator of a healthy body. If your hair constantly looks lifeless and breaks easily; this may mean that your body is not getting enough vitamins and nutrients. Research on the subject reveals the variety of ways to achieve healthy hair. It is possible to reach countless tricks from feeding to washing, from drying to cutting.

Undoubtedly, hair is the most visually important part of the body. Environmental factors, vitamin-mineral deficiencies and unhealthy diet; It can put your hair health at risk. Let’s examine together what vitamins and minerals your hair needs to keep it strong and help it withstand all these factors.


Biotin, also known as vitamin B7, plays an important role in helping the body metabolize proteins needed to produce healthy skin, hair and nail cells. The most important benefit of biotin, known as the beauty vitamin, is to contribute to cell development and to keep the blood sugar level at an average level. With its positive effect on hair and nail health, which is especially important for women, biotin is used in many cosmetic products today. Biotin; You can get it from foods such as spinach, chard, almonds, walnuts, eggs, cow’s or goat’s milk, raspberries and strawberries.


Hazelnuts can heal your body in various ways. with healthy fat and protein that nourishes We already know it’s full. However almonds, especially a role in hair growth play. Rich in vitamin E and biotin, almonds help strengthen your hair. and nourish the scalp It helps. Salad for lunch to put as much almonds as your closed palm or this hair-friendly food for snacks try snacking. Almond; high In addition to containing a large amount of protein, C It is also rich in vitamins.
This positively affects the health of your skin and hair. In addition, almonds provide 61 percent of the daily recommended intake of magnesium. This, in turn, can help reduce sugar cravings, soothe premenstrual-related cramps, improve bone health, and relieve muscle pain and spasms.

Sweet potato

Because your hair has lost its shine If you’re worried, add sweets to your diet. You can add potatoes. collagen structure and an important component for the production Nutrition with sweet potatoes packed with vitamin C, your hair is healthy and full can make it appear. The potato you use in your meals; with sweet potatoes change it.


Chickpeas are important for the health of your hair. also known as folic acid, which is a nutrient It is rich in vitamin B9. Green leafy vegetables such as kale and spinach are a great source of folic acid. Folic acid accelerates the production of red blood cells, which deliver oxygen throughout the body and ensure that all nutrients reach the hair where they are needed.


Vivid, orange-colored fruits and Vegetables such as zucchini are very good for hair health. is good. Adds shine and moisture to hair producing a healthy oil called sebum beta carotene, required for A It is full of vitamins. Just too much Taking vitamin A to hair loss Note that it can cause For this reason, natural nutrition, not nutritional supplements aim to get it.

lean red meat

Iron and zinc in hair follicles promotes growth and lean red Meat is a great source of these nutrients. Consume with foods rich in vitamin C to increase nutrient absorption.


Cinnamon improves your blood circulation throughout the body, including the scalp. This ensures that more nutrients go to the hair follicles and your hair grows faster and healthier.


Keratin and collagen are proteins essential for strong hair. If you do not include enough protein in your diet, your body prevents hair growth in order to save the protein it needs. 0.36 g per body weight per day. Aim for protein. You can meet your protein needs from fish, chicken, beans and nuts. Like keratin, collagen is a natural structural protein that gives the skin a smooth and plump appearance. As keratin production decreases as we age, wrinkles begin to form.

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