How to make up for the lack of vitamins and microelements for hair without pills?

Absolutely all the nutrients that our hair needs come with food, that is, from the products that we eat: vitamins, fatty acids, micro- and macroelements enter the bloodstream, and the blood already carries these nutrients to the hair. There are several nuances here:

1. you should eat healthy hair products, this does not mean that you need to completely abandon your favorite foods, just include hair products every day;
2. if there are any problems in the body, then it will send nutrients to more important organs, and to the hair in the last turn;
3. for nutrients to be well delivered to the hair roots, there must be good blood circulation.
4. if you do not nourish your hair from the inside, then no expensive hair products (shampoos, masks, ampoules, serums, tonics) will help.

For about a year I drank various vitamin complexes for hair, but I did not see the result on my hair, and when I came to see a gastroenterologist (for another reason, but still I could not help complaining about my hair problems) because of stomach problems ... She explained that vitamins and trace elements are very poorly absorbed by the body (iron, calcium, B8, B7 and others), especially synthetic ones, and if I ate at least some of those vitamins in the products, the result would be many times better. And the doctor helped me deal with nutrition in order to improve the digestive tract and improve my hair: reduce hair loss, strengthen, restore shine and elasticity, so I share with you.

B vitamins must enter the body every day, especially AT 3 (pork, beef liver, mushrooms, peas, eggs, nuts, oatmeal, corn) AT 5 (baker's yeast, wheat germ, nuts), AT 7 (salmon, seafood, milk, cheese, egg yolk, mushrooms, legumes, chicken, walnuts, spinach, tomatoes, cabbage, carrots, bananas, almonds, peanuts), AT 9 (green vegetables and herbs (spinach, kale, parsley, dill, broccoli) and many fruits (bananas, oranges, apricots, raspberries) AT 12 (liver, seafood, fish, dairy products). Vitamin F-fatty acids (olive, sunflower, linseed, corn, pumpkin, sesame, is contained in unrefined oil, but this vitamin is destroyed when heated). Vitamin C (rose hips, black currants, sea buckthorn, bell peppers, broccoli, cauliflower, strawberries, kiwi, grapefruit, oranges, lemons, viburnum, spinach.)Iron (pork, beef liver, pistachios, spinach, pomegranate, lentils, peas, buckwheat, oatmeal, barley, wheat. There are also foods that interfere with the absorption of iron (milk, tea, coffee, calcium-rich foods).Zinc (beef liver, pumpkin seeds, sunflower seeds, honey, bran, whole grain bread, oatmeal).Calcium (all dairy products, spinach, beans, green vegetables, onions, fish, nuts, apples, pears). Selenium (pork, beef liver, eggs, wheat, corn, beans, rice, peas, nuts, cabbage).

Together with the doctor, I made for myself an approximate menu for a week from those products that I need, but besides this:

• Made homemade vitamins from nuts and dried fruits, a detailed recipe with a photo can be found in the articleHair vitamins (according to the trichologist's prescription), I take one tablespoon twice a day.
• Every day you need to drink two liters of water, clean, non-carbonated. Before each breakfast, lunch and dinner, drink a glass of water (20 minutes). In the morning, you can drink water with a few drops of lemon and a teaspoon of honey.
• For two weeks, in the morning and in the evening, I ate bran from wheat, washed down with a glass of water.

The first day. For breakfast, two boiled eggs (protein), a slice of bread (B vitamins) with butter and a slice of cheese (calcium). Snack - a small apple and pear (vitamins and iron in small amounts).For lunch - buckwheat porridge (iron, fiber) and salad "vinaigrette", add a tablespoon of flaxseed oil (fatty acids) to the porridge. Snack - yogurt. Dinner: turkey (protein) baked in the oven, vegetable salad, half a glass of kefir before bedtime.

Second day. For breakfast, barley porridge seasoned with a spoonful of pumpkin seed oil, tea and dried fruits. Snack - nuts (walnuts, almonds, peanuts). For lunch, fish soup and mashed potatoes with a chop. Snack - persimmon. For dinner, broccoli baked with vegetables and cheese in the oven, two cutlets steamed or in the oven, before going to bed - kefir.

Day three. For breakfast, turkey broth. Snack - homemade cottage cheese. For lunch, you can cook stewed zucchini and durum wheat pasta, seasoned with butter. Snack - carrot juice and add 1 teaspoon of flaxseed oil to the juice. Dinner - stewed liver and a glass of tomato juice so that the iron is better absorbed.

Day four. For breakfast - oatmeal with dried fruits. Snack - yogurt or cottage cheese. Lunch is pea soup (preferably from young peas), stewed hake or other sea fish with vegetables. Snack - apple, orange. Dinner - fish cakes with buckwheat, seaweed salad.

Day five. For breakfast, an omelet of two eggs and vegetables (pepper, cucumber). Snack - banana. For lunch, salmon soup and baked vegetables (peas, carrots, onions, broccoli, peppers). Snack - cottage cheese or a piece of dark dark chocolate. For dinner, liver cutlets and rice, a glass of orange juice.

Sixth day. For breakfast - homemade cottage cheese with raisins and honey, green tea. Snack - apple, persimmon ... Lunch - vegetable soup, meatballs with spaghetti, juice from carrots and add a spoonful of linseed oil. Snack - fresh fruit or nuts. For dinner, you can make baked or stewed fish with vegetables.

Seventh day. For breakfast, porridge (for every taste), tea. Snack - cottage cheese with dill. For lunch, you can make a bean stew and a vegetable salad. Snack - fruit (apple, grapefruit, kiwi ...). For dinner, cod liver salad with quail eggs, tomatoes and herbs (mix salad, arugula, spinach), before bed - kefir or fermented baked milk.