Biotin is a B vitamin that can improve hair thickness, nails, and skin. Besides obtaining it from food, beneficial gut bacteria can also produce biotin. Antibiotics can disrupt the gut microbiota, leading to biotin deficiency, which in turn affects hair health.
Other causes of biotin deficiency include:
- Raw protein: Undercooked protein can hinder biotin absorption.
- Alcohol: Interferes with liver function and absorption.
- Magnesium deficiency: affects biotin absorption
- Zinc and copper: help biotin function.
The best food sources include liver, egg yolks, nutritional yeast, and salmon.
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Vitamin A : Makes hair shinier
Active vitamin A (retinol) is found only in animal-based foods and can regulate sebum secretion, making hair shinier. Liver, egg yolks, shellfish, and cod liver oil are all good sources.
Omega-3 fatty acids: the source of fullness and shine
Omega-3 and Omega-6 fatty acids compete with each other. Excessive intake of vegetable oils (such as corn oil and rapeseed oil) can negatively impact hair health. It's advisable to reduce Omega-6 intake and increase Omega-3 intake, especially fish oil and cod liver oil, the latter of which also contains vitamins A and D.
Probiotic L. Reuteri : Stimulates growth and shine
Lactobacillus reuteri is a beneficial bacterium that promotes sebum production and hair growth. Because many people have used antibiotics, the proportion of this bacterium in their bodies is low. This beneficial bacterium can be replenished through fermented foods such as cheese and kimchi.
Copper and iron: Trace elements for hair growth
Copper participates in various enzymatic reactions and can regulate the distribution of iron, preventing its accumulation in tissues. Iron helps supply oxygen to hair follicles, promoting growth and collagen formation. If copper is insufficient, iron cannot function properly.
The causes of copper deficiency include:
- The use of nitrogen fertilizer in agriculture leads to copper deficiency in forage, resulting in insufficient copper intake by animals.
- Excessive iron fortification in grains and wheat products can impair copper absorption.
- High-fructose corn syrup and junk food deplete copper.
- Long-term, high-dose zinc supplementation can also lower copper levels.
Vitamin A and copper are interdependent; a low-fat diet can affect retinol levels, which in turn affects copper levels.
Five Dietary Tips for Healthy Hair
- Consume probiotic foods such as cheese, kimchi, and Korean kimchi to rebuild your gut microbiota.
- Eat liver : It is rich in copper and other nutrients.
- Egg yolks and cod liver oil : provide biotin, vitamin A , and Omega-3 .
- Choose organic foods : Avoid consuming herbicides that damage the soil and the body.
- Supplement trace elements : Ensure a balanced ratio of copper and zinc.
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Conclusion: Start with your diet to cultivate healthy, shiny hair.
Thick, shiny hair doesn't come from external products, but from internal nutrition. By following proper dietary principles and improving gut health and micronutrient intake, your hair will naturally radiate shine. Why not start today and take the first step towards healthy hair?
YouTube source: https://www.youtube.com/watch?v=kS8Pwhrja_c
YouTube Column: Dr. Berger in Chinese Health knowledge
