VITAMINS, MINERALS, PROTEINS BENEFITS FOOD EXAMPLES

Sunflower seeds, nutritional yeast, sesame,

Vitamin B1 (Thiamine) Prevents fall and promotes growth
pistachios ...)

Yeast, paprika, mint, parsley, coriander,

Vitamin B2 (Riboflavin) Gives vitality and shine
almonds, edamame, sesame ...

Celery, brown rice, beets, peanuts,

Vitamin B3 (Niacin) It improves circulation, preventing falls and
mushrooms, plums ...
intervenes in the formation of collagen.

Slows down the appearance of gray hair,

Shiitake mushrooms, avocados, lentils, peas,
Vitamin B5 (pantithenic acid) eliminates seborrhea and dandruff and
sweet potatoes, sunflower seeds ...
encourages growth.

Fights seborrhea and intervenes in the Pips, beans, nutritional yeast, avocados,
Vitamin B6 (Pyridoxine)
oxygenation of follicles. spinach.

I It intervenes in the creation of keratin, necessary Brewer's yeast, brown rice, peas, walnuts,
Vitamin B7 (Biotin)
to strengthen the hair and that it does not break. bananas, strawberries, tomatoes ...

Provides shine, prevents falling and prevents gray green leafy vegetables, legumes, citrus,
Vitamin B9 (folic acid)
hair. avocado, wholemeal flours ...

nourishes the cells of the body, also the hair

Vitamin B12 (Cobalamin) follicles. It is essential for hair growth and Foods fortified with b12, water chestnut.
maintains its original color.

strengthens, softens, prevents breakage, Red foods help to produce collagen. We can
Collagen
improves frizz and protects from heat. find it the jellies of animal origin.

Stimulates the production of sebum, improving

Tomato, carrot, turnip greens, spinach,
Vitamin A shine, protecting against fungi, strengthening and
melon, mango...
preventing fall.

Provides strength, brightens and enhances Spirulina, walnuts, garlic, onions, broccoli,
Sulfur
growth. cauliflower, plum, mango, apples.

Boosts melanin production, reducing gray hair

Copper Legumes, whole grains, prunes, raisins, nuts.
and thickening hair.

Intervenes in the cell renewal process necessary Walnuts, pumpkin seeds, quinoa, nuts,
Iron
for hair growth. sesame ...

Banana, quinoa, spinach, soy, black beans,

Magnesium Stronger hair follicles.
tofu.

Oats, walnuts, pipes, nettle, green beans,

Selenium Antioxidant. Extends the life of hair.
cucumber, garlic ...

Dark chocolate, brown rice, pumpkin seeds,

Zinc Helps eliminate dandruff, delay aging and growth.
peanuts.

Prevents infections, and promotes hair growth

Iodine Algae, iodized salt.
and strengthening.

Prevents gray hair and hair loss, and promotes Kiwi, cabbage, red pepper, parsley, broccoli,
Vitamin C
growth. grape, papaya.

Vegetable oils, nuts, ginger, green leafy

Vitamin E Antioxidant and rejuvenating effect.
vegetables ...

Enriched foods, mushrooms and with sun

Vitamin D Enhances growth and helps prevent falling.
exposure.