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Nutrition for healthy hair. Part II

Vitamin B6

Vitamin B6 increases of protective functions of the body. Its deficiency in the body causes beriberi, skin disease and seborrhea. Especially a lot of it is contained in the grain sprouts, walnuts and hazelnuts, spinach, potato, carrot, and color and cabbage, tomatoes, strawberries, cherries, oranges and lemons. He also found in meat and dairy products, fish, eggs, cereals and legumes.

Vitamin B3

Vitamin B3 or nicotinic acid is also important nutrition for scalp and hair roots. It is found in plant foods and animal products. A lack of vitamin B3 causes of weakening of the hair growth. 150 grams of chicken or 400 grams of cheese, cover the daily requirement for this vitamin.

Vitamin A

If you have problem with immune system, you often get sick, your hair looks, then you need vitamin A. By the way, he also gets rid of warts. The suppliers of this vitamin are carrots, leafy vegetables, sweet potatoes, tomatoes, apricots, milk, pepper, egg yolk, butter.
For dry, brittle hair is recommended to enrich your diet by these products. 4 grams of fish oil, 10 g pork liver, 60 g carrots, 400 g apricots provide you with a daily dose of vitamin A.

Vitamin C

In order to increase the resistance of the organism, we need vitamin C. Vitamin C is primarily rich in citrus fruits – oranges, tangerines, lemons and black currant. 2 oranges, or 500 g.
Apples, kiwi fruit or 1, or 1 large peach cover the daily requirement for vitamin C. Sufficient amount of greens additionally supply the body with vitamin C.

Vitamin D

To get rid of dandruff, strengthen nails and get rid of depression, it is necessary to use vitamin D. It is found in milk, mushrooms, butter, and fish.

Vitamin F

To give your hair shine, to deliver them from breakage and loss, you need a vitamin F. Eat walnuts, sunflower seeds, soybeans, peanuts, almonds, and avocados for health of hair, nail skin.