True beauty comes from within – although this well-known wisdom of life refers more to the relationship between character and charisma, the relationship between nutrition and appearance is no longer a secret. Of course, there is more to it than just the mere shape of the body: the texture of the skin and hair is crucially dependent on the balanced supply of protein, vitamins and micronutrients. Deficiencies in these components can not only severely disturb health and well-being, but also have a direct impact on the appearance. Hair becomes dull, brittle and brittle, the skin is flabby, forms wrinkles and tends to pimples and eczema.
Pills or fruits and vegetables
Everything has to go fast nowadays, life is packed with commitments and activities. The industry for food supplements and vitamin supplements is booming. This is partly due to the fact that many foods no longer contain the same amount of vitamins as they did a few decades ago (growing, harvesting and storage conditions). However, a large part of the demand for the “magic pills” results from the often low willingness to cook more time consuming with fresh ingredients. Instead, there are fast convenience foods on the menu, where the vitamin content is lower due to preservation than with fresh produce.
Switching from fast food to slow food, on the other hand, not only has an advantageous effect on the body’s nutrient balance, it also provides a completely new feeling for life, removes the hustle and bustle of everyday life and lets the body calm down. Although this does not directly stimulate the growth of the hair, but improves the quality of life and well-being and thus has a positive effect on the basic health of body and soul: essential prerequisites for a fresh, radiant look into old age.
The right vitamin cocktail
Hair needs a mix of different vitamins and micronutrients to grow healthy, to be resistant to environmental influences and to defy the stresses of styling (blow-drying, dyeing, styling). Each vitamin and each nutrient fulfills a very specific task, so that only a complete offer of the right cocktail forms an optimal basis. Much does not always help here, a little bit of everything is the better recipe.
- Vitamin A (Retinol) ensures suppleness of the hair shaft and strengthen against environmental stimuli.
- Vitamin B requires the body to activate metabolic processes in the hair root.
- Vitamin C (ascorbic acid) supports the binding of iron in the blood and thus forms the basis for transporting the iron to the right places.
- Vitamin H (biotin) has an anti-inflammatory effect and promotes strong, shiny hair through an intact scale coat of the hair shaft.
- Iron binds the oxygen in the blood, which is an essential requirement for healthy cell growth.
- Copper and zinc promote cell division and thus hair growth. They activate enzymes and stimulate the metabolism. Like vitamin B, zinc and copper prevent inflammation of the hair root and skin.
The perfect menu
If you start the day with a cereal made from nuts, dried fruit and yoghurt, you will already have a solid foundation for supplying vitamin A (dairy products), vitamin B (nuts) and copper (nuts and dried fruit).
As a small snack in the morning and afternoon, different types of fruit are suitable. It should be remembered in general: Sun-ripened fruit and vegetables contain significantly more vitamins than immature harvested and on the transport nachgereifte fruits. Fruits of the season are therefore the better choice when it comes to vitamins – and taste – is. Carrots, peppers and apricots provide extra vitamin A, citrus fruits and kiwis are known for their vitamin C content. Vitamin B is hidden in a variety of foods, as there are eight different vitamins in the B complex. For example, dates provide vitamin B3, melons and tomatoes vitamin B5 (pantothenic acid), bananas vitamin B6 and B9 (folic acid) and oranges and mangos B9. Vary your snack foods to taste and preference, ensuring a balanced vitamin mix.
Main meals with meat, fish and vegetable side dishes complement the vitamin supply of fresh fruits and vegetables ideal. Especially for iron, meat products are the main supplier. Also biotin (vitamin H) and vitamins B5 and B6 occur in fish and meat in higher quantities. Potatoes, rice, legumes, spinach and mushrooms are also valuable suppliers of these vitamins.
The evening meal is a light snack of cheese, eggs and vegetables. Also fish or seafood may like to be on the menu. In addition to easily digestible proteins and the entire spectrum of essential amino acids, especially sea fish such as herring, mackerel, salmon, plaice, redfish and tuna contain a lot of vitamin A and D. Already one serving of fish covers the total average daily requirement.
Hair loss due to malnutrition
Basically, malnutrition does not mean eating little, but above all eating wrong: too much fat and carbohydrates (fries, burgers, pizza, finished products), too little protein and vitamins. But health-conscious people who pay close attention to their diet can also have shortcomings in certain areas: Vegetarians and vegans, for example, often struggle with inadequate iron, vitamin B12, vitamin D, calcium, iodine and omega-3 fatty acids , This can also be reflected in the hair, so that in case of hair loss a blood picture is recommended to clarify the cause. If necessary, the attending physician can optimize the Vitaminhaushalt by coordinated dose treatment and thus counteract the hair loss.
Silica is also known as a traditional natural remedy for brittle and brittle hair. Silica is extracted from fossil diatoms and has a high silicon content. This stimulates the metabolism and thus promotes hair growth. Silica can be used as a topical treatment or taken in the form of tablets, capsules or powder. Oral use should only take place over a few weeks and in accordance with the instructions for use. Although silica is a natural remedy, side effects can occur if used improperly, especially kidney stones or urinary stones if taken permanently and in high doses.
Another natural hair restorer – already known from medieval monastic life – is brewer’s yeast. It contains all the essential B vitamins, 16 amino acids and numerous minerals and trace elements and is therefore a true magic remedy for cell division, metabolism and hair growth. However, since the cell division is stimulated equally throughout the body, a Bierhefekur can lead to annoying side effects, especially in women, if certain parts of the body significantly more often shaving.
Whether “la cuisine” or with the help of nutritional supplements – an adequate vitamin supply is the alpha and omega for healthy and beautiful hair!