Dr. Stoyanova for GoBio

If you have problems with your hair, skin and nails, it’s time for a dietary regimen which will give them the missing substances.

  • First, the skin and hair need enough water.

Most of the people do not realize if they drink enough water. One quarter of the hair volume is due to water. Only if it is well hydrated hair is flexible, soft and easy to handle.

  • The second important element for the hair is iron.


If there is not enough iron in the organism, anemia develops. The daily needs of iron are around 10-15mg in normal circumstances; in pregnant – 30mg. It participates in oxygen transport and if it lacks, hair suffers.

Natural sources of iron are:

red meat, liver, kidneys, heart, spinach, nettle, algae, dried apricots, egg yolk, oysters, nuts, bean, asparagus, molasses, oats etc.

  • The microelement zinc is also quite important.


Zinc is found in almost all products against dandruff and hair loss. Unfortunately the organism cannot produce zinc or accumulate it as a store, but we can obtain much of this microelement from the food. No matter beef, pork or poultry – meat has the largest amount of zinc. Vegetarians obtain the necessary amounts with the dairy products (especially cheese) and eggs, and vegans – with nuts, oatmeal and parsnips. Women need 7mg zinc per day – it is presented in 6 tablespoons of oatmeal for breakfast or parsnips prepared for lunch.

  • The hair needs one more metal – copper, in order to be with a nice color and not to whiten quickly.

The copper presence is evident by the hair’s shine. The lack of it leads to diseases such as anemia and rheumatoid arthritis.

Natural sources of copper are:

black sesame, beans, peas, wheat, prunes and most of the seafood meals. Oysters and shrimps contain enough amounts of copper. The mineral can be obtained from liver, fresh vegetables, nuts and seeds.


Extremely important for the health of the hair is the good supply with protein. It is necessary to consume amino acids containing sulfur.

Cysteine, methionine, cysteine, arginine and lysine are the five amino acids which has positive effect upon hair growth.


I recommend my patients to eat a lot of fish and seafood, gelatinous substances as the tendons of baked or boiled shank. Sometimes it is good to take one and a half teaspoon of gelatin every morning on an empty stomach for a period of two months.

Lettuce, cucumbers, walnuts, figs, parsley and quality meat are very useful as well.

In order the hair to be in a good shape, the scalp condition is important and it needs vitamin A which regulates the metabolism of the epithelium. The skin will not develop well and will not be in a good condition without it.

Vitamin A is found in milk and dairy products, egg yolk, liver, caviar, butter, fish oil, vegetable oils, dark leafy vegetables, tomatoes, red peppers, carrots, apples, peaches, apricots, melon, citrus fruits.

The hair needs proteins, vitamins B and C.

It will not grow properly, but bloom and tear without them. Oranges and lemons supply the organism with vitamin C which helps the iron absorption. Vitamin C plays important role in collagen synthesis as well, which is responsible for hair growth.

Which foods are healthy for our hair, Dr. Stoyanova answers in the TV show “Predi obed” on BTV:

Nutrition for beautiful hair