Vitamins to maintain hair must be taken

There are several proteins and vitamins for hair, which are as follows:
Vitamin A
All cells in the body need vitamin A to grow and this includes hair, which is the fastest growing tissue in the human body. Vitamin A also helps the skin glands secrete an oily substance called sebum, which is the greasy secretion of the sebaceous glands.
A diet poor in vitamin A may lead to several problems, such as hair loss, while increasing its levels in the body can work in the opposite way and contribute to hair loss and baldness, so consumption of its sources must be moderate.
These are the most important foods that contain vitamin A:
sweet potato.
carrots.
Pumpkin.
Spinach.
the milk.
eggs.
Yogurt.
whale liver oil.
B vitamins group
One of the most well-known hair vitamins is a member of the B vitamin family called biotin, with studies linking biotin deficiency with hair loss.
Although biotin is used as an alternative to treat hair loss, people who suffer from its deficiency show a clearer improvement in their hair.
Other B vitamins help form red blood cells that carry oxygen and nutrients to the scalp and hair follicles, and these processes are important for hair growth.
These are the most important foods that contain vitamin B:
Whole grains.
Almonds.
Meat.
Fish and seafood.
Green leafy vegetables.
In addition, animal foods are the only sources rich in vitamin B12.
vitamin C
Vitamin C is one of the vitamins that plays an essential role in the health of the body, and it is one of the most important vitamins for hair growth and preventing hair loss.
Your body needs Vitamin C to make a protein known as collagen, which is an important part of the hair structure, and also helps your body absorb the iron needed for hair growth.
These are the most important foods that contain vitamin C:
the strawberry.
Pepper.
Guava.
citrus fruits.
4. Vitamin D
Low levels of vitamin D are associated with a higher risk of alopecia and hair loss.
It turns out that vitamin D may help form new follicles, which are small pores in the scalp, which helps hair grow again.
Fatty fish.
Cod liver oil or fish liver oil.
Some types of mushrooms.
Oranges, grapes and strawberries.
Vitamin E
Vitamin E is known as one of the important hair vitamins. Because it helps enhance blood flow to the head, improve scalp health, and also plays an important role in promoting hair growth.
These are the most important foods that contain vitamin E:
sunflower seeds.
Almonds.
Spinach.
Avocado.
Iron
Iron helps red blood cells carry oxygen throughout the body, making it an important mineral for many body functions, including hair growth.
Iron deficiency, which causes anemia, is the main cause of hair loss, and is very common among women.
These are the most important foods that contain iron:
Oysters.
eggs.
Red meat.
Spinach.
Lentils.
Zinc
Zinc plays an important role in hair growth and repair, and it also helps maintain the sebaceous glands around the hair follicles.
Hair loss is a symptom of zinc deficiency, so it may be best to get zinc through supplements.
These are the most important foods that contain zinc:
Oysters.
Beef.
Spinach.
Wheat germ.
pumpkin seeds.
Lentils.
Proteins
Hair is made up almost entirely of proteins, so consuming enough protein is important for hair growth, and studies show that a lack of protein may reduce hair growth and even lead to hair loss.
Natural food through a balanced diet is the best source of obtaining vitamins for hair.
But if you’re not getting enough vitamins in your diet then supplements may be helpful, and according to research, supplements work best in people who are already deficient.