5 simple vitamins make your hair grow bristled and strong

Iron

The best source of iron food: Cereals, oysters, white beans, dark chocolate, beef liver.

Korean researchers found that proper iron levels could prevent hair loss for women. Dr. Stephanie Gray (USA) said: 'Iron helps form red blood cells, bringing oxygen and nutrients to the hair to help hair grow faster. I often check patients' iron and ferritin levels, or store iron. If missing, they need to add immediately '.

Red meat is an ideal source of iron, but you can get enough iron even if you're on a vegan diet. You just need to combine vegetarian protein rich foods with vitamin C to make it easier for your body to absorb. Try bell peppers with beans or lentils with broccoli.

Biotin

The best biotin food source: Beef liver, egg, salmon, pork, ground beef.

Biotin is also called vitamin B7, which helps nourish and stimulate hair growth. If you don't have enough biotin, your body can't make healthy keratin protein. Low levels of biotin in the body will lead to hair loss, seborrheic dermatitis and dermatitis.

Omega-3 fatty acids

The best source of omega-3 fatty acids: Linseed oil, chia seeds, walnuts, salmon and herring.

Fish oil is not only good for the heart, brain and skin. Essential fatty acids such as fish oil are often found in hair products.

Vitamin D3

The best source of vitamin D3 food: cod liver oil, swordfish, salmon, canned tuna, orange juice.

Vitamin D deficiency affects bone health. Nutrition expert Suzanne Dixon said: 'After studying the link between nutrients and hair growth, one study concluded that vitamin D supplementation can improve hair loss problems.'

Vitamin D regulates gene expression in most cells in the body, including hair follicles and especially promotes cell growth and replication cycles. Vitamin D deficiency can cause cells in hair follicles to not be replaced properly, making hair thin and shedding over time. '

Vitamin C

The best source of vitamin C food: red sweet peppers, orange juice, oranges, grapefruit juice, kiwi.

Vitamin C plays an important role in protein metabolism. A new review in the journal Dermatology has confirmed that lack of vitamin C causes hair loss. And consuming enough vitamin C helps increase intestinal protein absorption.