Essential vitamins for hair:

▫ B vitamins - support the growth of hair. Contained in rye bread, eggs and potatoes, buckwheat and oatmeal, pork, brewer's yeast, peas and beans, tomatoes, fish, carrots.

▫ Vitamin D - in the winter with a lack of sunlight, our body does not produce this vitamin, and its deficiency in the hair loses strength and fall. Most drink milk, butter, egg yolks, legumes. And spend more time in the sun.

▫ Vitamin A - the lack of it leads to loss of luster hair, hair loss, brittle, dandruff. To avoid this, eat butter, liver, egg yolks, carrots, milk and cream.

▫ Vitamin C - strengthens the roots, improves blood flow to the skin of the head. Most Vitamin C is found in plant foods. This leafy green vegetables, citrus fruits, broccoli, cauliflower and cabbage, bell peppers, black currants, tomatoes, apricots, apples, strawberries, peaches, persimmons, wild rose, buckthorn, baked «in uniform» potatoes, Rowan.

▫ Vitamin E - is responsible for the nutrition of hair follicles. Most are rich in this vitamin lettuce, tomatoes, spinach, peas, parsley, rosehip seeds, but most of all vitamin E is found in sunflower oil.

▫ Vitamin F - prevents dandruff and hair loss. In addition, it helps other vitamins are better absorbed. A sufficient amount of this vitamin is found in vegetable oils from wheat, flax seed, soybeans, peanuts, walnuts, sunflower seeds, almonds.

Hair is very sensitive to lack of mineral elements. Zinc and iron - the key minerals, the lack of which leads to weakness, or even hair loss.

▫ Zinc - found in meat animals, most cereal grains, all milk products: cottage cheese, sour cream, cream, yogurt.

▫ Iron - not to test its deficit, enrich your diet with red meat and liver, caviar, beets, tomatoes, apples, red grapes, seaweed, clams.

▫ Copper - it is important to preserve hair color and found in foods such as eggs, dried fruit, milk, seafood.

▫ Silicon - without it there would be shining strong hair. It is found in whole grains, fruits and vegetables with the skin (where most of silicon), mushrooms.