Hair and nails are the fastest growing tissues in our body after bone marrow. Hair follicles and scalp that produce hair need calories, proteins, trace elements and vitamins and, in short, proper nutrition for this intense biological activity.
Deficiencies that will cause hair loss can occur in cases of incorrect nutrition, inadequate absorption from the digestive system, alcoholism. It develops in the presence of cancer treatments, organ failures and chronic diseases. Hair loss or changes in the quality of the hair due to any deficiency do not occur immediately. For this reason, 3-4 month nutritional habits and the general system should be reviewed.
When the role of nutrients in healthy hair is mentioned, we see that there is intense information pollution and false beliefs. We know that many products are consumed unnecessarily and not only they do not benefit, but they can be harmful by disrupting the body balance.
First of all, it must be said that hair and scalp also need water, and therefore consuming 8 glasses of water daily can be good for our body and hair. We must.
Hair follicles need energy to maintain a high division rate. It provides this energy mainly from carbohydrates. When a low-calorie diet is taken, the hair becomes thinner, breaks easily, and appears to have reduced density.
80% of the structure of the hair consists of a protein called keratin. In case of insufficient protein intake, the hair becomes dull, loses its elasticity and falls out easily. Protein in the diet is found in meat, fish, milk, cheese, yoghurt and soy.
The high biosynthesis environment in hair requires iron in sufficient amounts. Hair follicles are the anatomical unit where iron, which is necessary for the production of hemoglobin, which carries oxygen in the blood, is used more intensively than the blood. Therefore, in iron deficiency, hair loss may occur long before anemia appears in the blood. Although hair loss does not occur in every person with iron deficiency, it is accepted that depletion of iron stores causes hair loss in genetically predisposed people. Therefore, in cases of hair loss, it is recommended to bring iron stores to the desired levels.
Importance for hair health. Copper is included in the hemoglobin structure in the blood. Deficiency is caused by a genetic problem or excessive zinc intake in the diet rather than nutrition. (Excess zinc reduces the absorption of copper.) Copper is found in offal, seafood, seeds and hazelnuts.
The characteristic feature of keratin, which makes up 80% of the hair, is the high amount of sulfur it contains. This sulfur originates from the amino acid cysteine. Cystine arises from cysteine. For this reason, the use of cysteine has been shown to have positive effects on hair development. When cystine is taken together with B complex vitamins, there is an increase in hair quality and durability. It is known that vitamin B6 helps cystine enter hair cells.
L-lysine is another essential amino acid that may be important in hair development. Since L-lysine intake is almost entirely limited to meat, fish, and eggs, it is thought that insufficient consumption of these foods (e.g., vegetarians) may cause problems in hair development, and lysine stores in the hair will be transferred to other organs. It is accepted that this amino acid is necessary for the use of zinc and iron.
In Vitamin B6, B12 and Folic acid deficiencies, malnutrition of the follicles causes hair loss and slow hair growth.
For adults, daily intake of Vit. . B6 2 mg should be taken. Vit. Foods rich in B6 are actually rich in protein and these are; It is found in chicken, fish, pork, liver, kidney and soy. Apart from these, it is also found in small amounts in grains, rice and hazelnuts. Daily intake of Vit B12 in adults is 6 microg. Vitamin B12 is mostly found in animal foods such as meat, fish, eggs and milk. Folic acid should be taken 400 micro g daily in adults. It is found in leafy plants, orange juice, avocado, beet, broccoli, liver and grains.
Biotin
Biotin, vitamin H, Vitamin B 7. In biotin deficiency It has been shown that hair loss develops. Since intestinal bacteria also produce biotin, subsequent deficiency of biotin is rare. It can be seen in people who frequently consume raw eggs. Avidin in eggs binds biotin and prevents its absorption. Avidin is denatured in cooked eggs. In long-term use of antibiotics, intestinal If the liver is deteriorated, biotin deficiency may be seen in those who are fed intravenously for a long time, in babies fed with biotin-poor formula, and in alcoholism. It is found in eggs, liver, mushrooms and greens.
Vitamin C, which must be taken from outside, is important in collagen synthesis and cross-linking of keratin fibers. In case of deficiency, hair-related symptoms in adults are; hair breakage, bifurcation, corkscrew hair and lifeless hair. The daily intake for adults is 60 milligrams. This should be twice as high in smokers. It is found in fruits and juices, melons, peppers, dark-leaved plants, potatoes and tomatoes. Selenium is an essential trace element that is an important member of the antioxidant system. Deficiency is not seen under normal conditions. However, selenium deficiency may occur in people who have been fed intravenously for a long time or in areas where the soil is poor in selenium. Hair loss causes whitening of the scalp. It should be noted that the use of high doses of selenium can be toxic. This toxic effect can cause hair loss.
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