For both men and women, there is no end to the problems with hair. Just like building a healthy body, healthy hair from the inside out requires balanced nutrition.

Therefore, in this article, we will introduce nutrients that are said to be good for hair, such as protein and zinc, and foods that are rich in them.

What nutrients are good for hair?

There are various nutrients necessary for hair, but the nutrients that are considered to be the best for hair are "protein, zinc, and vitamins". This nutrient is important in the production of hair.

protein

About 90% of hair is made up of a protein called keratin. Methionine, which is the source of keratin, is one of the essential amino acids that cannot be produced by the body. Therefore, you can only consume this keratin in your diet.

If the proteins that are the source of these hairs are insufficient, not only will the hair become thinner, leading to thinning hair and hair loss, but the pigment will also become thinner, which may lead to an increase in gray hair.

zinc

Zinc is one of the minerals and is an essential nutrient for protein synthesis. No matter how much protein you consume, a lack of zinc will make it difficult for hair to grow.

In addition to hair, zinc deficiency can cause weakened immunity and taste disorders, but it is said that modern people take less than half of the required amount of zinc per day. Zinc, which tends to be deficient, can be supplemented not only with diet but also with supplements.

vitamin

Vitamins are like lubricants that mainly work to allow other nutrients to function. There are a total of 13 types of vitamins, among which A, group B, C and E are considered to be good for hair. In addition, vitamins cannot be produced by the body, so they must be taken from food.

vitamin A

It promotes metabolism, prevents dryness, dandruff, and itching of the scalp and has the effect of adjusting the scalp environment.
If you are concerned about dry skin, this is a vitamin that you should be aware of. However, if you take too much vitamin A, your scalp will become hard and cause hair loss, so you need to be careful about your intake. If you take vitamin A alone with supplements, do not overdose.

B vitamins

Vitamins B1, B2, B6, B12, folic acid, and pantothenic acid are collectively called group B. Group B is a nutrient that works excellent to promote hair growth and growth.

Vitamin C

It has the effect of normalizing the scalp environment and promoting the composition of collagen and protein. It is also effective in relieving fatigue and stress, which can cause hair problems.

vitamin E

It is a nutrient that is packed with functions such as growing healthy hair, antioxidant, anti-inflammatory, and promoting blood circulation. Synergistic effects can be expected by taking it with vitamin C.

Nutrient-rich foods that are good for hair

So what foods should you eat to get the nutrients your hair needs?
Below, we'll take a look at some foods that are high in the nutrients you need for healthy hair.

Protein-rich foods

[Animal-based]

Meat (fillet, pork tenderloin, etc.), fish (blue fish such as mackerel and sardines), eggs, dairy products, etc.

[Plant-based]

Soy foods (natto, tofu, etc.)

Foods rich in zinc

Shellfish such as oysters, eels, seaweed, liver, walnuts, etc.

Foods rich in vitamins

[Vitamin A]

Green and yellow vegetables (pumpkin, carrots, etc.), liver, eel, etc.

[B vitamins]

Vitamin B2: liver, eggs, soybeans, dairy products, green and yellow vegetables, etc.
Vitamin B6: tuna, bonito, bananas, nuts, etc.

[Vitamin C]

Red bell pepper, yellow bell pepper, persimmon, bitter gourd, grilled paste, etc.

[Vitamin E]

Almonds, butter, margarine, brown rice, etc.

Conclusion

There are a lot of nutrients that you need to keep your hair healthy. If you have recently felt that your hair is not shiny or has become thinner, it is possible that your hair is complaining of a lack of nutrition.

Protein, zinc and vitamins necessary for hair. If it is difficult to get it from the diet, there is a way to supplement it with supplements, but when taking nutrients with supplements, be careful not to overdose.