Through the carefree summer as though everything happens by itself – we imperceptibly lose the extra pounds, our body becomes tight, our skin is smooth and kissed by the sun, and the hair – shiny and healthy. With the onset of the winter however, the algorithm is just the opposite – despite our efforts we begin to gain weight, then we may see new wrinkles on our face. Our hair also suffers despite the emergency measures that we have taken in the form of expensive cosmetics, hot massages with oils or homemade masks. But, all these things happen for a reason. During the summer, our menu is rich in fresh fruits and vegetables, we often eat fish and seafood, and we walk in the fresh air in the mountains or by the sea. In the winter – quite the opposite – we emphasize on high in calories but low in nutrients food.
The shortage of important nutrients immediately affects the hair. The tearing, blooming and falling hair is often a sign of selenium deficiency. This trace element is required for the synthesis of collagen and keratin – the proteins, of which is composed the hair. Most rich in selenium are the mushrooms, fish, seafood, liver, garlic, tomatoes, wheat germ, oatmeal and walnuts. Unfortunately during thermal processing its content sharply decreases. Still, it is best to try to source the required selenium from the food, such as every morning to eat a bowl oat flakes with added wheat germ, milk, walnuts and dried fruits. Or eat 3-4 times per week seafood, seasoned with plenty of garlic. Not accidentally the inhabitants of the Mediterranean, where the gifts of the sea are present in the daily menu are renowned for their magnificent hair.
Another important mineral for the hair is the zinc. Its lack can cause both severe hair loss and scalp problems like dandruff, the occurrence of fungi and irritation. Most rich in zinc are the wheat bran and germ, pumpkin, flax and sunflower seeds. It is important to eat whole grain bread, preferably with a mix of seeds. Good sources of zinc are also brewer’s yeast, fish and shellfish, lentils, peas, beans and green tea.
A deficiency of the mineral copper is one of the most common causes of lusterless and lifeless hair. It plays an important role in the production of the melanin pigment, so its deficiency leads to early graying. The most copper is contained in meat products – beef and liver. Vegetarians can also get it from green leafy vegetables (lettuce and spinach), legumes and nuts.
The iodine is required for the synthesis of the thyroid hormones, and as we know, the health of the hair is directly related to the hormonal state of the organism. One of the symptoms of deficiency of this mineral is the persistent and continuous thinning and falling hair. In theory, we should not experience iodine deficiency because with it is enriched the table salt. In practice, however, the used iodine compound is unstable and easily efflorescent. Therefore, the safest sources of iodine are fish, shrimp, mussels, seaweed, walnuts, natural sea salt and the coastal air that is saturated with iodine vapors.
For the proper absorption of these minerals and for elasticity of the hair our body needs a oil-soluble vitamins A and E. The first is contained in the red-orange fruits and vegetables, liver and eggs, and the second in the crude vegetable oils and wheat germ.