The 5 essential vitamins that our hair wants

The 5 most valuable vitamins that we should take from our diet in order to reduce hair loss are:

Iron: in cases of iron deficiency or anemia we lose more hair than normal. Iron-rich foods that can increase our body's iron stores are liver, beef, soy, artichokes, spinach and plums. There are also many iron supplements that help with this. Of course, it would be good to take iron with vitamin C to increase its absorption levels.

Zinc: helps the health and strength of hair. Because our body can not store this nutrient we must take it daily through our diet so that it is at satisfactory levels in our body. Foods that contain zinc are: seafood (oysters, lobster, crab), meat (beef, pork, chicken), eggs, cereals, beans, yogurt and cashew nuts.

B vitamins: B vitamins help reduce hair loss and keep our hair rich and healthy. Foods high in these vitamins are: green leafy vegetables, whole grains, lean protein (fish, chicken, turkey), beans and lentils.

Calcium: helps stimulate the hormones needed to grow hair. It also makes hair healthier and more durable. Calcium can be found at: dairy products (milk, cheese), broccoli, oranges, apricots and sardines.

Vitamin D: helps grow healthy hair follicles. The best source of vitamin D are fish oil supplements, milk and soy milk. But mainly this vitamin is produced in our body when it is exposed to the sun. For this reason we should sit under the sun for at least 15 minutes a day.