The condition of your tresses and skin, is an external sign of the health of the body. The cells that make up each strand of hair require a regular supply of essential nutrients. Yeah, well, what are you doing special masks, use mild hair care products and oils for their locks. But this is only part of the job. The main factor that affects the quality and appearance of your hair – balanced diet. The hair grew faster and looked healthier, your diet should be proteins (the main component of every hair), iron, zinc, selenium, vitamins a, E and C, omega-3 fatty acids and Biotin. All these substances directly affect the condition of the curls.
We have already talked about the beneficial food for skin, and they will be useful for your hair. But if you want to stop the loss of hair, to make the strands thicker or accelerate their growth, add to your diet several healthy products for hair.
Let me guess, you are surprised unsaid, right? Jokes aside, this is actually the most useful food for hair, nails and skin. This fish is rich in vitamin D and protein, and contains omega-3 fatty acids that promote hair growth, maintaining the health of the scalp. A win-win. And figure can’t hurt.
Omega-3 contained in the cells of the scalp, and help her to develop oils that moisturize the skin and strands. In addition to salmon, pay attention to such fatty fish as herring, sardines, trout and mackerel (in any case not canned – there is nothing useful left). If you are a dedicated vegan, as plant sources of omega-3 and protein you will approach avocado, pumpkin seeds and walnuts.
The nutritionists recommend to consume at least 100 grams of oily sea fish per week (preferably 2 times a week) to stay healthy and beautiful.
It was a yellow, this is important. Yellow varieties of sweet bell peppers contain five and a half times more vitamin C than oranges (341 mg vs 63). This is very good news for your curls – vitamin C is an antioxidant that strengthens the hair shaft and hair follicles, and prevents breakage. Vitamin C also helps in production of collagen that strengthens the capillaries that supply the hair shafts all the nutrients and prevent hair loss.
In addition to the yellow pepper for the hair useful such products with vitamin C: blackcurrants, blueberries, broccoli, guava, kiwi, oranges, papaya, strawberries.
To vitamin C are better absorbed, foods with high content of this nutritient recommended to use together with food rich in iron. Red meat, chicken and fish provide the body with a high dose of bioavailable iron, which means it is easy to digest. Vegetarians can increase iron stores, including diet lentils, spinach and other leafy green vegetables such as broccoli, cabbage and lettuce.
Eggs are an excellent source of the aforementioned omega-3 and they also contain Biotin (which many people trying to grow their hair take in Supplement form). Biotin is a water soluble vitamin B. Too little Biotin can cause brittle hair and lead to hair loss. But keep in mind: not “healthy” egg white will make your hair long and beautiful, and the yolk. Eating too many egg whites can actually block the absorption of Biotin by the body, causing a depletion of this trace element.
However, scientists note that, despite the absence of the upper limit of the consumption of chicken eggs, people who are watching their health and weight, it is not recommended to eat more than 10-15 eggs a week. The reason is that too many eggs will make the diet one-sided, depriving you of the vitamins and minerals that are not in this product.
To stock up on Biotin, include in the diet such useful hair products like liver, whole grains and soy.
Just a few small seeds per day (about 30 grams) can provide you with sufficient vitamin E, which improves blood flow to the scalp and will accelerate hair growth.
In addition, the sun can damage your hair as it can damage the skin, so make sure you eat foods rich in vitamin E to protect hair. Seeds (especially sunflower, flax and pumpkin) and nuts are rich in zinc and selenium, as well as vitamin E so try to include them in the menu of a balanced diet.
Yes, they are useful, though not everyone loves them. It is known that zinc deficiency leads to hair loss and deterioration of the skin of the head, and oysters are the product of-record for the content of this trace element – just 85 g seafood contain 493 % of your daily allowance of zinc. This “super” will also be especially useful if you have problem skin.
But not all oysters will do. If you are traveling and staying somewhere in the region of the Gulf of Mexico (coast of Mexico, Florida, Alabama, Texas, Mississippi, Louisiana, Cuba), stay away from the local oysters – they may contain unusually high levels of cadmium due to the oil spill in the region in 2010.
Sweet potatoes, aka yams, are also rich in vitamin C, but there is another element that is incredibly good for your hair. We’re talking about the beta carotene, the precursor of vitamin A, which not only helps to improve the condition of the scalp (and face, too), but also effectively accelerates hair growth. However, do not eat too many foods containing beta-carotene (carrots, pumpkin, green onions, lettuce, spinach, red pepper). High doses of vitamin A (over 2500 mg) can be toxic to the body and cause the opposite effect. Symptoms of excess of vitamin A is dry skin and mucous membranes. In addition, if you eat a lot of sweet potatoes and carrots, the skin will become yellow-orange shade, as if you poured a bottle of the popular self-tanning of the 2000s. So if you noticed that began to turn into Oompa-lumpa, moderate amount of sweet potato in the diet.