We continue the cycle of materials with a publication on how to grow healthy, thick, beautiful hair. And how does nutrition help?
When meeting, we always pay attention to the condition of hair and skin. Keeping it up helps you feel more confident, so today we’re going to talk about nutrients that will help improve the quality of your hair in a natural way, making it shinier and denser. Foods rich in protein, iron, zinc, B vitamins, vitamins A and D will become devoted helpers in achieving healthy curls. In addition, you should eat a simple, nutritious diet filled with lean proteins, leafy greens, and carrots to get vitamin A.
Nutritionist Mood Bedo recommends biotin. “When it comes to improving hair growth and condition, my secret weapon is biotin. It is a vitamin that strengthens hair, skin and nails. I recommend taking it daily for the most noticeable results.” Sources of biotin are egg yolks, legumes, liver, nuts, and seeds.
Leafy greens are rich in iron, folic acid, and beta-carotene, which give hair strength, prevent breakage, and make it shiny over time.
Beta-carotene is converted in the body to vitamin A, which leads to the secretion of natural hair oil or sebum, and this prevents dull or dry hair. Foods rich in beta-carotene also help keep the scalp naturally moist and healthy.
Hair is primarily made up of protein, so it’s only natural to include protein-rich foods in your diet to improve hair health. The combination of essential amino acids, healthy fats, biotin and B vitamins make eggs one of the healthiest foods. Eating eggs regularly will help prevent hair loss and give them shine.
For vegetarian options, opt for legumes: chickpeas and lentils are excellent sources of protein.
Salmon, mackerel, sardines: The omega-3 fatty acids found in these fish play a key role in hair growth. The nutrient strengthens the hair follicles, thereby preventing hair loss.
Vegetarians can choose walnuts and flaxseeds, which are also rich in this important nutrient. Walnuts also contain vitamin E, which is responsible for the restoration of hair follicles. Vegan options include tofu and soybeans.
For seafood lovers, this is another reason to enjoy oysters more often. Oysters are rich in zinc. Zinc deficiency is one of the main causes of hair loss. However, it is important to control the simultaneous intake of calcium and zinc, since the former prevents adequate absorption of the latter.
Vegetarians can also get their share of zinc from pumpkin seeds, sesame seeds. Dark chocolate can also help.
As a source of vitamin E, almonds are essential for anyone struggling with hair problems. A handful of almonds a day, approximately 30 grams, provides 37% of your essential vitamin E requirement. The nut is also a rich source of zinc, B vitamins, and healthy fats.