Vitamin B1 or Thiamine. Thiamine is very important for the body, it is involved in the metabolism of fat proteins and carbohydrates, as well as in energy production. It participates in the copying of genetic material from a cell into a cell during its division, and it is necessary for the transmission of electrical nerve signals. With a lack of vitamin B1 hair grow dull and broken.
Daily intake of thiamine 1-1,5 mg. Sources of thiamine: beans, meat, liver, brewer's yeast.
Vitamin B2 or riboflavin It is necessary for the hair to look healthy and fresh, because with a lack of this, the vitamins hair roots quickly turn fat, and the ends dry. Note that vitamin B2 is consumed by our body most quickly and its content in the body needs to be maintained.
Sources of vitamin B2: milk, eggs, bread, meat and liver (especially a lot of it is contained in the liver).
Vitamin B3 or nicotinic acid forms pigments in our hair. If the body lacks this vitamin, then hair growth will be slowed down, and the hair itself will begin to turn gray early.
To prevent this you need to eat: cereals, peanuts, fish, liver, brewer's yeast and especially beef.
Vitamin B5 or pantothenic acid. Vitamin B5 is very important for the body, it forms an important component called coenzyme A. Pantothenic acid strengthens the hair roots, increases the penetration of oxygen into the scalp.
Usually, adults do not lack this vitamin, it is found in many foods, but is richest in this vitamin: liver, peanuts, corn, bran, brewer's yeast, yolks, chicken and broccoli.
Vitamin B6 or pyridoxine prevents itching and dryness of the scalp. Very often the cause of dandruff is a lack of this vitamin. The greatest amount of vitamin B6 is found in whole grains, fish, liver, kidneys, chicken, pork, as well as in soybeans, bananas, vegetables, nuts and potatoes.
Vitamin B9 or folic acid. Folic acid is necessary for the body to produce new hair cells, scalp cells, blood cells and many others. Also folic acid provides hair growth. Daily dose for an adult: 200 mcg. Folic acid found in brewer's yeast, green vegetables, liver.
Vitamin B10 or para-aminobenzoic acid the effect on the hair is similar to vitamin B3, it also supports hair pigmentation, prevents early gray hair. The daily rate of B10 is 100 mg. Usually with a balanced diet, the body receives this rate, but if you have a shortage of vitamin, then eat dairy products, rice, yeast, egg yolks, potatoes, nuts and fish.
Vitamin B12 or Cyanocobalamin - One of the most important vitamins for humans. It participates in cell division, therefore skin cells, blood, immune cells, intestinal cells and hair cells depend on this vitamin. An insufficient amount of this vitamin leads to alopecia, itching and dry scalp.
Remember that vitamin B12 is a very powerful vitamin; if it is consumed more than the norm, it will lead to vitamin A deficiency. The daily intake of the vitamin is 2-3 micrograms (1 microgram is one thousandth of a milligram). This vitamin is found only in food of animal origin. The richest with this vitamin meat (liver, heart, kidneys), bivalve mollusks (oysters), slightly less in milk, seafood.
Of course, it is difficult to get the rate of these vitamins a day, because our food is not always balanced and healthy. But the disadvantages of these vitamins can have a negative impact on your appearance, so if your diet is not rich in these vitamins, choose a suitable vitamin complex for yourself.