Diet for healthy hair
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Diet for healthy hair

Does a special diet make sense for healthy hair? Will it make the hair more beautiful, shiny and healthy?

Beautiful, strong and healthy hair is a dream of everyone regardless of gender. It happens, however, that despite intensive care and the use of good quality cosmetics, we can not boast of them. The reason for this is that preparations such as shampoos, conditioners and masks work only on the external parts of the hair, and it is the internal structures that largely determine the condition and appearance of hair. The condition of the hair on the inside is a function of the nutrients it receives. These are largely derived from the diet. So what should you eat for healthy hair?

Diet for healthy hair – is it worth it?

There is no denying that the appearance of hair depends on the health of the body. Often hair problems are due to anemia, vitamin deficiencies, acidity of the body, diets low in fat. This means one thing: what we eat is important in taking care of our hair. Vitamin and mineral deficiencies may cause hair loss, weakening, excessive brittleness and lack of shine.

What kind of diet does your hair need?

Hair needs a diet rich in ingredients such as protein, minerals, and vitamins, especially A, E, and B vitamins. It is important to keep in mind that these deficiencies may easily occur e. g. in the case of increased stress or weight loss.

Protein – the most important dietary ingredient for hair

Complete protein is the most important ingredient for hair. It is the building block for creatine, the substance that builds hair. This means that without the right amount of protein, the body is unable to build new hair to replace the naturally falling out hair.

Protein deficiencies cause hair to be brittle, fragile, fall out excessively, lack luster, and may also result in diffuse alopecia. This, therefore, in the menu for healthy hair it is necessary to include foods with a lot of protein. This high quality is found in dairy, meat and fish. So for healthy hair you should eat good quality cold cuts, meat, kefir, yogurt, fish.

Vitamins for hair – what to eat to prevent hair loss?

The diet for hair loss must also not lack vitamins. The most important ones are:

Vitamin ACE group

  • Vitamin A – its task is to stimulate hair follicles to growth, besides, vitamin A improves chemical composition of lipids, which are produced by sebaceous glands. It moisturizes hair and protects it from harmful effects of external factors. Lack of vitamin A causes hair to become dry, brittle and prone to split ends. Vitamin A is found in broccoli, pumpkin, rosehips, kale, cabbage, carrots, apricots, parsley, fish oil, green and red pepper, tomatoes, celery, yams, spinach, butter, liver, dairy products, oranges, and watercress.
  • Vitamin C – it takes part in collagen synthesis, improves circulation in the scalp, is a strong antioxidant neutralizing the effect of free radicals. In case of vitamin C deficiency, the functional deterioration of hair follicles, i.e. the place where creatine is formed, occurs. As a result, hair is brittle and splits. Sources of vitamin C include blackcurrants, blueberries, raspberries, citrus fruits, peppers, sauerkraut, parsley, kale, spinach.
  • Vitamin E – is responsible for hair growth by stimulating cell division of the hair matrix. The task of vitamin E is also to build up the hair shaft and to neutralize free radicals. As a strong antioxidant it has a positive effect on hair hydration. Vitamin E in large quantities can be found in eggs, butter, nuts, oilseeds (soybeans, sunflower seeds, pumpkin seeds), wholemeal bread and green vegetables.

Vitamin B group

  • B vitamins – the most important for the condition of hair are vitamins B1, B2, B6. They participate in metabolic processes that take place in the hair structures and play an important role in the production of amino acids that build hair. Sources of vitamin B1: Beetroot, beet, dandelion, grapefruit, spinach. B2: Swiss chard, carrots, celery, green pepper, kale, parsley, spinach.  B6: carrots, lemon, pears, potatoes, spinach.
  • Vitamin B5 – Also called pantothenic acid. Its task is to stimulate the cells that build the hair shaft to produce creatine faster. Vitamin B5 also affects the elasticity of the hair, its ability to absorb water and maintain necessary moisture. Look for vitamin B5 in beans, cabbage, cauliflower, green vegetables, bee pollen, royal jelly, citrus fruits, and sea fish

Biotin for healthy hair

A diet for hair loss should obligatorily take large amounts of products rich in vitamin B7, or biotin. It is responsible for stimulating hair growth. Already 3 months of eating products rich in biotin and supplementing the diet with it allows the appearance of so-called baby hair. Vitamin B7 deficiency will contribute to the formation of dandruff and slow down the work of hair bulbs. Biotin can be obtained from egg yolks, yeast, soy, lentils, chickpeas, beans, mushrooms, raw cocoa, peanut butter and peanuts.

Omega 3 fatty acids

In a diet for hair loss, healthy fats play a very important role. These are called omega 3 acids. They are found in flaxseed oil, olive oil, walnut oil, coconut oil, avocado. Even a small dose of omega 3 acids will protect against hair loss and hair breakage. In addition, healthy fats have a positive effect on hair growth and the regeneration of hair follicles.

Minerals for healthy hair

In a diet for beautiful hair can not miss minerals. The most important ones are zinc, copper and silicon. The former cares for the scalp and protects against excessive hair loss. Pumpkin seeds, almonds and sunflower seeds are good sources of zinc. Silicon and copper are found in radishes, field horsetail, coarse cereals and whole-grain cereals. Supplementing your diet with these products will improve the condition of your hair and will also take care of the correct synthesis of collagen.

Iodine contributes to faster hair growth and repairs hair, making it strong and nourished. Iron prevents anaemia, the effects of which are visible on hair, nails and skin. The former is found in lean fish, seafood, broccoli, seaweed such as spirulina. Iron, on the other hand, is present in large quantities in offal, pulses, potatoes, spinach, kale and chard.

A healthy hair diet – when does it not help?

Unfortunately, a balanced diet will not always cope with excessive hair loss. Even the best diet is not a cure for excessive hair loss. This can only be cured with a hair transplant. This is currently the most effective method of combating baldness. Both men and women can benefit from it. So, if a healthy diet and proper hair care do not help, then come to Meditravel.

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