especially B6 and B12
If it seems to be just enough, but with hair there are problems, it may be associated with diseases of internal organs, for example thyroid. In this case, consult a doctor.
Studies have shown that fatty acids omega-3 and omega-6 reduce hair loss and stimulate hair growth. In addition, walnut oil is a natural emollient for the scalp and hair follicles. In the nuts a lot of vitamins b and E, and zinc. Vitamin E is particularly useful for hair — a couple with selenium it helps the cells to stay healthy and resist the inflammation of the scalp.
The who considers iron deficiency the most common on Earth — 80% of people will suffer shortage. Even small changes in iron levels can affect hair health. It can be obtained, for example, red meat, greens, whole grain products, legumes and egg yolk, but one of the most powerful sources of oysters. In each of them — 4.5 mg iron 14 mg zinc.
This is another excellent source of iron. In addition, it is rich in folic acid and vitamins A and C. the Latter is important for the synthesis of collagen and strengthen the hair.
Red meat is very rich in iron and fatty acids omega-3 in one small portion of 2 mg of iron 6 g of healthy unsaturated fats and 22 g of protein.
Source of protein and Biotin, which is also very important for the hair. In addition, they contain vitamin D.
Oily fish like tuna and salmon are rich in protein, vitamin D, omega-3, linoleic acid. These components improve the condition of the scalp and help hair to look better.