5 best vitamins and minerals to nourish hair (final part)

In addition to avoiding various factors that has damaged the hair How can we strengthen our hair to protect our hair from what vitamins and minerals we choose to eat? 

            Continuing from the previous episode We got to know the hair. Internal components of the hair Stages of hair growth and loss including various factors that contributes to hair loss, thinning hair, weak hair or hair roots Today will be an important piece of advice that many people will use. You want to know already. In addition to avoiding various factors that has damaged the hair We will have a protective layer to protect our hair. From choosing which vitamins and minerals to eat?

            Let's learn together. Then adjust it to prevent damage that may occur to the hair. You should act quickly. 5 best vitamins and minerals to nourish hair which are not arranged in order of importance Which one is more important? Because each type of vitamin They have different functions and importance. Let's start with the first one.

            Vitamin item number 1 is Biotin (Biotin) or Vitamin B7. In short, vitamin H is a water-soluble vitamin. It is important in strengthening the hair, scalp, skin, and nails because hair and nails are made of keratin. Biotin will help enhance the function of keratin. A 2017 study in The Journal of Skin Appendage Disorder found that biotin significantly helps strengthen hair.

            And there is another study in The Journal of Clinical and Aesthetic Dermatology in 1 that women between the ages of 2012-20 years took the vitamin biotin 70 times a day for 2 months, and it was found that the scalp in the area where hair was falling out. go Significantly returned to having new hair. The amount depends on each person. Therefore, you must consult a doctor or pharmacist before taking it. Because biotin levels may be difficult to detect in the blood.

            Anyone who has hair loss and has consulted a doctor. Your doctor may consider taking an average of 100-300 micrograms per day. But we don't have to rely on supplements first. Because some of the foods we eat every day contain a lot of biotin. Foods that contain biotin include nuts and grains such as peanuts, almonds, walnuts, soybeans, and grains such as peas, seeds, and various types of mushrooms that contain a lot of biotin. Including Namwa bananas

            Biotin also has other benefits, such as reducing inflammation in the body. Helps nourish the nervous system And research has found that it helps in increasing good cholesterol (HDL) and reducing bad cholesterol (LDL) in the arteries. But if you take too much biotin There may be side effects such as nausea, vomiting, cramps, and diarrhea. However, anyone who is interested in eating it to nourish their hair. It is recommended to consult a doctor or pharmacist first.

            The second item is Zinc. The reason why the doctor chose the mineral zinc Because it plays an important role in the process of creating and repairing hair and nails in the human body. Zinc helps the sebaceous glands in the hair work more efficiently. For example, a 2009 study in the Journal of American Family Physician found that zinc significantly contributes to the process of building and repairing human hair. And it is an important mineral in the functioning of enzymes (Enzyme), which is a group of proteins (Protein) produced by living cells. Found in people, plants and animals.

            It acts by accelerating biochemical reactions that occur within the cell. Or to explain it more easily, it is various digestive juices in our body, such as protein-digesting enzymes. Starch-digesting enzyme and fat-digesting enzymes, etc. There are as many as 300 types of enzymes that contain zinc. Zinc is a mineral that must be obtained from outside. Because it is a mineral that the body cannot synthesize on its own.

            For those who lack zinc Foods that contain a lot of zinc can help nourish our hair. The most common food is oysters, but oysters are a food that we do not recommend eating. This is because oysters are high in cholesterol. From the intention of eating to nourish hair But we have high blood fat. It causes weight gain and atherosclerosis. It may not be worth it.

            However, it is known and left on the basis of understanding that Oysters contain a lot of zinc. But we still have to be careful, so we avoid it and instead eat other foods that are also healthy for the hair. Foods that contain zinc include spinach, sunflower seeds, various nuts, and hemp seeds. All of these are foods that contain zinc that, when eaten, will help in increasing the zinc in our body.

            The third item is Vitamin C. If you have followed and read the past several episodes. You will find that vitamin C always comes out on top. Vitamin C is a Powerful Antioxidant. It is a very powerful antioxidant. Antioxidants must also be created and delivered to fight free radicals. All free radicals will destroy various cells in the body, whether it is skin damage, hair damage, nail damage, health damage.

            Vitamin C as a high-quality antioxidant Therefore, when our body receives it, it plays a role in helping reduce inflammation or cell destruction. Makes our body stronger than before. Similarly, hair health can be nourished by vitamin C as well. Another important function of vitamin C is Vitamin C is an important ingredient. In the creation of collagen protein (Collagen), if there is a lot of collagen Your face will be tight and not wrinkled. Your skin will be good. Especially collagen type 1A1 that is created and nourished with vitamin C, showing that vitamin C is an important component in maintaining hair health.

            For vitamin C, there is research in the journal International Journal of Trichology in 2009 stated that free radicals are one of the factors that cause hair to age. Hair grows gray Hair can fall more, so antioxidants help to nourish the hair. What types of foods are the sources of vitamin C in? Many of you probably already know that it is in fruits such as gooseberries, strawberries, guava, apples, oranges and lemons as well.

            Item number 4 is iron (Iron). Plays an important role in the transport of red blood cells. Red blood cells are responsible for transporting oxygen to cells throughout the body. If we compare our hair to a tree, iron, oxygen, and red blood cells are like water to nourish it. Or water that is sprinkled to nourish the body. Therefore, iron plays a very important role in the health of our hair.

            For example, in iron deficiency. Or medically called anemia (Anemia) which research has shown that Anemia is a common cause of hair loss. Hair thins more than usual. In the Journal of the American of Dermatology in 2010, it was reported that iron deficiency, also known as Iron Deficiency, is a significant cause of hair loss in women.

            And another study in the European Journal of Dermatology was a 1 study by the European Dermatology Association among a population of over 2007 women aged approximately 5,000-30 years who had iron deficiency. Significant hair loss was found. However, if you eat foods high in iron or take iron supplements to nourish your hair. You should see your doctor every time to assess your risk of iron deficiency. Is there a lack of iron in our blood?

            This is because iron is a mineral that if there is too much, it is not good for the body. and negative effects on the liver If there is too little, it can cause other conditions in the body such as hair loss. Testing the iron level in the blood. We can do this by looking at ferritin levels, which is the level of ferritin in the blood. It should be at a level of about 13-50 nanograms per milliliter. If anyone gets a piercing and gets less than 50 nanograms per milliliter. Can take supplements If anyone has already exceeded 50, you should not take supplements. There are many plant food sources that contain iron, such as spinach, kale, tofu, beans, etc.

            The fifth and final item is Folic Acid. Folic acid is nicknamed Vitamin B9. Folic acid is responsible for building many cells in the body, not just the hair. But it helps build our blood cells and hair. Folic acid is very important for the hair. There is research in the journal. International Journal of Trichology, 2017, conducted a study on 52 volunteers with gray hair. Found a relationship that It is associated with a significant deficiency of the vitamin folic acid. Including the lack of important vitamins like vitamin B12 and biotin.

            shows that Some of you who have hair loss, thinning hair, or gray hair, if we check and find that the folic acid level in our blood is lower than normal. If we add it Might be able to help. The level of folic acid in the human body should be around 4.6-18.7 nanograms per milliliter. If it is lacking or less than this, I would like to add it. You can take supplements of about 200-400 micrograms per day.

            If you have a wife who is pregnant, you will see that the doctor will give you folic acid to take as well. Because folic acid helps in the growth of children. Foods that are high in folic include various beans, whole grains, and if they are vegetables, they are found in abundance in broccoli, asparagus, spinach, kale, and cauliflower. If it's fruit, it's orange, lemon, papaya, banana, etc.

            How are you? As for the 5 vitamins and minerals for hair care that the doctor has selected for you? Don't worry just yet. You yourself may lack that vitamin. Or will the lack of this mineral cause our hair to fall out? My hair is not strong. Because my story is detailed, complex, and includes many factors and information, whether it be theories. That causes hair to fall out, hair loss, thinning hair, baldness. If you still don't know how to start. You might try starting by choosing foods that have vitamins and minerals to nourish your hair that the doctor recommends to eat first.

            For supplementation in the form of dietary supplements Doctors always remind each other that All of our bodies are different. Vitamins and minerals in the body are different. Therefore, before taking any supplements Safety must be considered first. Seeing a doctor to measure the levels of vitamins and minerals from the laboratory helps to accurately assess deficiency or excess.

Dr. Tanupon Wirunhakarun (Dr. Amp)

Doctor with experience in preventive medicine (Preventive Medicine)Graduated with a Doctor of Medicine degree. From the Faculty of Medicine Siriraj Hospital Mahidol University and has studied and graduated in many courses, such as the specialist course in preventive medicine Public Health (Preventive Medicine Public Health) from the Medical Council of Thailand. Received a certificate from the American Board of Anti-Aging and Regenerative Medicine (ABAARM) from Chicago, USA. and courses for administrators in hospitals and medical and health businesses from Harvard University United States, Harvard Business School, Boston USA. Currently, he holds the position of Chairman of the Executive Board of BDMS Wellness Clinic Co., Ltd. and BDMS Wellness Resort Co., Ltd. and President of the Association of Rehabilitation Doctors and Promote obesity education, Bangkok

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